30-Minute Pumpkin Soup

This is a perfect soup for cool fall and winter evenings. It’s slightly spicy and a perfect complement to grilled sandwiches. Try it with provolone and prosciutto paninis. See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 1 large onion, chopped
  • 1 medium sweet red pepper, chopped
  • 2 Tbsp margarine
  • 2 cups corn kernels, fresh or frozen
  • 1 jalapeno pepper, seeded and chopped
  • 2 garlic cloves, minced
  • 2 tsp chili powder
  • 2 cans (29 oz total) vegetable broth, low-sodium
  • 1 ¾ cups pumpkin purée
  • ½ tsp salt
  • Dash cayenne pepper
  • 2 Tbsp lime juice
In a large saucepan, sauté onion and red pepper in margarine until almost tender. Add the corn (thawed if frozen), jalapenos, garlic, and chili powder. Sauté for 2 minutes longer. Stir in the broth, pumpkin, salt, and cayenne pepper until blended. Bring to a boil. Once brought to a boil, reduce the heat, cover, and simmer for 10 minutes. Stir in lime juice and serve.
Serves: 7
¾ Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 120
Total Fat: 4g
Saturated Fat: 0g
% of Calories from Fat: 30%
% Calories from Sat Fat: 0%
Protein: 3g
Carbohydrates: 19g
Cholesterol: 0mg
Dietary Fiber: 5g
Sodium: 115mg
Each serving provides: An excellent source of fiber and vitamins A and C.

Recipe courtesy of the North Carolina State Plants for Human Health Institute.
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