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December 7, 2011

Pumpkin and Corn Soup

Cool-weather soup with a south-of-the-border flavor


  • Michelle Riley/The HSUS

Serves 7

1 large onion, chopped
1 medium sweet red pepper, chopped
2 tablespoons Earth Balance (or other non-dairy) margarine
2 cups (450g) fresh or thawed frozen corn
1 jalapeno pepper, seeded and chopped
2 garlic cloves, minced
2 teaspoons chili powder
2 14-1/2 ounce cans (850ml)vegetable broth
1 15-ounce can (425g) solid-pack pumpkin (not pumpkin pie filling)*
salt to taste
dash of cayenne pepper
2 tablespoons lime juice
*To substitute fresh pumpkin or squash, roast a medium sized (approximately 800g) squash, then carve out and purée the filling.

In a large saucepan, sauté the onion and red pepper in the margarine until almost tender. Add the corn, jalapeno, garlic, and chili powder and sauté two minutes longer.

Stir in the broth, pumpkin, salt (if needed), and cayenne until blended. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in lime juice.

Note: When cutting hot peppers, wear disposable gloves and avoid touching your face.

Recipe adapted from Taste of Home.


per serving

Calories: 120
Fat: 5g
Sodium: 714mg
Carbs: 20g
Fiber: 5g
Protein: 4g

Read more from the Guide to Meat-Free Meals