Pumpkin Corn Soup

Vegetarian
Gluten Free
Health score
6%
Pumpkin Corn Soup
45 min.
7
119kcal

Suggestions

Ready to indulge in a warm, comforting bowl of Pumpkin Corn Soup? This delightful recipe is a must-try for all vegetarian and gluten-free enthusiasts. Packed with the flavors of pumpkin, corn, and a hint of spice, this soup is the perfect addition to any meal. Whether you're serving it as a soup, antipasti, starter, or snack, it's sure to be a hit.

Prepared in just 45 minutes, this Pumpkin Corn Soup offers a balanced blend of ingredients that cater to your health needs. Each serving contains only 119 calories, making it a guilt-free indulgence. The combination of fresh and frozen corn, along with the rich taste of solid-pack pumpkin, creates a symphony of flavors that will tantalize your taste buds.

The recipe calls for a variety of spices and seasonings, including cayenne pepper, chili powder, and lime juice, which add a burst of flavor to the soup. Paired with the sweetness of the pumpkin and the freshness of the corn, this dish is a delightful twist on traditional soup recipes.

So, gather your ingredients, and let's get cooking! This Pumpkin Corn Soup is a versatile, delicious, and healthy option that's sure to become a staple in your recipe collection. Enjoy the comforting flavors of this heartwarming soup, and share the joy with your loved ones.

Ingredients

  • tablespoons butter 
  • Dash ground pepper 
  • teaspoons chili powder 
  • cups corn fresh thawed
  •  garlic clove minced
  •  jalapeno seeded chopped
  • tablespoons juice of lime 
  • large onion chopped
  • medium bell pepper sweet red chopped
  • 0.5 teaspoon salt 
  • 15 ounces pumpkin puree canned
  • 28 ounces vegetable stock canned

Equipment

  • sauce pan

Directions

  1. In a large saucepan, saute onion and red pepper in butter until almost tender.
  2. Add the corn, jalapeno, garlic and chili powder; saute 2 minutes longer.
  3. Stir in the broth, pumpkin, salt and cayenne until blended. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in lime juice.

Nutrition Facts

Calories119kcal
Protein8.49%
Fat26.74%
Carbs64.77%

Properties

Glycemic Index
35.43
Glycemic Load
1.41
Inflammation Score
-10
Nutrition Score
12.248260792831%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.38mg
Naringenin
0.02mg
Luteolin
0.13mg
Isorhamnetin
1.07mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
4.53mg

Nutrients percent of daily need

Calories:118.78kcal
5.94%
Fat:3.95g
6.08%
Saturated Fat:2.24g
13.99%
Carbohydrates:21.54g
7.18%
Net Carbohydrates:17.44g
6.34%
Sugar:4.8g
5.33%
Cholesterol:8.6mg
2.87%
Sodium:662.02mg
28.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.82g
5.64%
Vitamin A:10529.6IU
210.59%
Vitamin C:33.23mg
40.28%
Fiber:4.1g
16.39%
Manganese:0.24mg
11.96%
Vitamin K:11.94µg
11.38%
Vitamin B6:0.23mg
11.33%
Potassium:356.73mg
10.19%
Folate:39.33µg
9.83%
Vitamin E:1.31mg
8.76%
Magnesium:35.06mg
8.76%
Iron:1.41mg
7.83%
Phosphorus:78.06mg
7.81%
Vitamin B3:1.31mg
6.57%
Vitamin B2:0.1mg
6.14%
Vitamin B1:0.09mg
5.83%
Copper:0.11mg
5.54%
Vitamin B5:0.49mg
4.88%
Zinc:0.56mg
3.72%
Calcium:29.16mg
2.92%
Selenium:1.04µg
1.48%