Pumpkin and Roasted Corn Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
32%
Pumpkin and Roasted Corn Soup
45 min.
4
277kcal

Suggestions


Warm up your taste buds with this delightful Pumpkin and Roasted Corn Soup, a perfect blend of flavors that will leave you craving more. This vegetarian, vegan, gluten-free, and dairy-free dish is not only healthy but also incredibly satisfying, making it an ideal choice for any meal of the day. With a preparation time of just 45 minutes, you can whip up this comforting soup for a cozy dinner or serve it as a starter for your next gathering.

The star of this recipe is the rich, creamy pumpkin, which pairs beautifully with the sweetness of roasted corn. The addition of chipotle pepper adds a subtle kick, while the fragrant curry powder and fresh ginger elevate the dish to new heights. Each spoonful is a warm hug, perfect for chilly evenings or when you need a little pick-me-up.

Not only is this soup a feast for the senses, but it also boasts a caloric breakdown that keeps it light yet nourishing, with only 277 calories per serving. Whether you're enjoying it as a snack, an antipasti, or a starter, this soup is sure to impress your family and friends. So gather your ingredients, fire up your oven, and get ready to indulge in a bowl of pure comfort!

Ingredients

  • teaspoon chipotles in adobo hot canned chopped to taste (careful, it's )
  • 0.5 teaspoon curry powder good
  • cups ears corn fresh
  • 1.5 teaspoons ginger fresh grated
  • cloves garlic minced
  • large onion chopped
  • servings pepper freshly ground
  • 0.8 cup soy milk plain unsweetened
  • cups vegetable stock 
  • cups winter squash peeled cut into 1-inch cubes

Equipment

  • oven
  • blender
  • baking pan
  • broiler
  • immersion blender

Directions

  1. Add the garlic and ginger and cook for 1 more minute.
  2. Add the chipotle, pumpkin and water. Reduce heat to medium-low and cook until pumpkin is completely tender, about 30 minutes.
  3. Add more broth or water as needed to maintain about the same level of liquid. When the pumpkin is tender, add the curry powder and soymilk. Using a hand blender, puree in batches until smooth, or transfer to a blender and blend in batches.
  4. Add salt and additional curry powder to taste, add more liquid if it’s too thick, and keep it warm while you prepare the corn.
  5. Place the corn kernels in a large, shallow, non-stick baking dish.
  6. Sprinkle with a little freshly ground pepper, and spray the top of the corn lightly with olive oil, if desired.
  7. Place in the oven under the broiler and broil, stirring often, until the corn begins to brown. Watch carefully! This should only take a few minutes–a little longer for frozen corn than fresh. Be sure not to overcook or the corn will get rubbery. Divide the corn and soup into 4 servings and serve the soup with the roasted corn sprinkled on top.

Nutrition Facts

Calories277kcal
Protein10.73%
Fat7.42%
Carbs81.85%

Properties

Glycemic Index
38.5
Glycemic Load
2.71
Inflammation Score
-10
Nutrition Score
28.233478525411%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.05mg
Quercetin
7.65mg

Nutrients percent of daily need

Calories:277.18kcal
13.86%
Fat:2.59g
3.98%
Saturated Fat:0.54g
3.35%
Carbohydrates:64.26g
21.42%
Net Carbohydrates:55.01g
20%
Sugar:17.71g
19.68%
Cholesterol:0mg
0%
Sodium:1222.14mg
53.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.43g
16.86%
Vitamin A:32364.02IU
647.28%
Vitamin C:73.04mg
88.54%
Manganese:0.89mg
44.29%
Potassium:1461.36mg
41.75%
Magnesium:153.52mg
38.38%
Vitamin B1:0.56mg
37.14%
Fiber:9.25g
37%
Folate:133.2µg
33.3%
Vitamin B6:0.66mg
32.81%
Vitamin E:4.4mg
29.35%
Vitamin B3:5.62mg
28.12%
Phosphorus:224.56mg
22.46%
Calcium:215.08mg
21.51%
Vitamin B5:2.06mg
20.62%
Iron:3.08mg
17.11%
Copper:0.34mg
16.77%
Vitamin B2:0.23mg
13.35%
Vitamin B12:0.51µg
8.43%
Zinc:1.05mg
6.98%
Vitamin K:4.18µg
3.98%
Selenium:2.69µg
3.84%
Vitamin D:0.55µg
3.64%