Mexican Pumpkin Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
58%
Mexican Pumpkin Soup
40 min.
4
364kcal

Suggestions


Warm up your day with a delightful bowl of Mexican Pumpkin Soup, a vibrant and hearty dish that perfectly balances flavors and nutrition. This vegetarian, vegan, gluten-free, and dairy-free recipe is not only easy to prepare but also packed with wholesome ingredients that will leave you feeling satisfied and nourished.

Imagine the comforting aroma of sautéed onions and garlic wafting through your kitchen as you create this delicious soup. The combination of creamy pumpkin, protein-rich chili beans, and tender red potatoes makes for a filling meal that’s perfect for lunch or dinner. With a hint of spice from jalapeño and cayenne, this soup offers a delightful kick that will awaken your taste buds.

In just 40 minutes, you can whip up a dish that serves four, making it an ideal choice for family gatherings or cozy nights in. The addition of fresh cilantro or parsley not only enhances the presentation but also adds a burst of freshness to each bowl. Plus, with only 364 calories per serving, you can indulge guilt-free!

Whether you’re looking for a comforting main course or a nutritious lunch option, this Mexican Pumpkin Soup is sure to become a favorite in your recipe repertoire. So grab your pot and get ready to enjoy a deliciously satisfying meal that celebrates the rich flavors of Mexican cuisine!

Ingredients

  • 16 ounce pinto beans canned
  • pinch bell pepper red
  • servings cilantro leaves 
  • 0.5 teaspoon cumin 
  • cloves garlic peeled finely chopped
  • tbsp jalapeno diced seeded
  • large onion chopped
  • tablespoons oregano 
  • cups pumpkin puree pureed canned cooked
  • medium potatoes - remove skin diced red
  • servings salt to taste
  • 0.3 cup soy milk unsweetened
  • cups vegetable stock 

Equipment

  • pot

Directions

  1. Heat a large pot. Sauté most of the onions (reserve a few for garnish) over medium heat until they soften; add garlic and cook for about 1 minute.
  2. Add in the broth, pumpkin, chili beans, jalapeño, and potatoes. Stir in the oregano, cayenne, and cumin. Bring to a boil and then turn down to a simmer. Simmer for about 30 minutes or until potatoes are tender.
  3. Remove from heat and let cool for 5 minutes. Stir in the soy milk, add salt to taste, and serve immediately garnished with cilantro or parsley and onion (and extra diced jalapeño, if desired).

Nutrition Facts

Calories364kcal
Protein13.56%
Fat4.36%
Carbs82.08%

Properties

Glycemic Index
63.25
Glycemic Load
7.87
Inflammation Score
-10
Nutrition Score
29.465652367343%

Flavonoids

Luteolin
0.06mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.06mg
Quercetin
9.64mg

Nutrients percent of daily need

Calories:364.34kcal
18.22%
Fat:1.85g
2.85%
Saturated Fat:0.49g
3.07%
Carbohydrates:78.55g
26.18%
Net Carbohydrates:63.78g
23.19%
Sugar:12.56g
13.95%
Cholesterol:0mg
0%
Sodium:1502.15mg
65.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.97g
25.95%
Vitamin A:19706.24IU
394.12%
Fiber:14.77g
59.07%
Manganese:1.09mg
54.63%
Potassium:1898.45mg
54.24%
Vitamin C:37.39mg
45.32%
Vitamin K:38.7µg
36.86%
Vitamin B6:0.73mg
36.4%
Copper:0.72mg
36.2%
Iron:6.18mg
34.31%
Magnesium:136.82mg
34.21%
Phosphorus:335.74mg
33.57%
Folate:101.23µg
25.31%
Vitamin B1:0.36mg
24.26%
Vitamin B3:4.03mg
20.16%
Calcium:173.88mg
17.39%
Vitamin E:2.36mg
15.72%
Vitamin B5:1.49mg
14.92%
Vitamin B2:0.23mg
13.68%
Zinc:1.87mg
12.49%
Vitamin B12:0.22µg
3.75%
Selenium:2.52µg
3.6%
Vitamin D:0.24µg
1.62%