30-Minute Pumpkin Soup

By 30 Minutes or Less
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.

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  • Prep Time: 30 minutes


Serves: 7
Cups of Fruits & Vegetables per Serving: 3/4
Think Variety; Think Color: Red, Yellow/Orange, Green


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 3/4 cups pumpkin puree

1/2 tsp salt

Dash cayenne pepper

2 Tbsp lime juice 


  1. In a large saucepan, sauté onion and red pepper in margarine until almost tender.
  2. Add the corn (thawed if frozen), jalapenos, garlic, and chili powder. Sauté for 2 minutes longer.
  3. Stir in the broth, pumpkin, salt, and cayenne pepper until blended. Bring to a boil.
  4. Once brought to a boil, reduce the heat, cover and simmer for 10 minutes.
  5. Stir in lime juice and serve.

Nutritional Information

  • Calories:    120
  • Carbohydrates:    19g
  • Total Fat:    4g
  • Cholesterol:    0mg
  • Saturated Fat:   0g
  • Dietary Fiber:    5g
  • % of Calories from Fat:    30%
  • Sodium:    115 mg
  • Protein:    3g
  • Recipe Credit
  • Recipe courtesy of the North Carolina State Plants for Human Health Institute



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