Quick & Peppy Pumpkin Soup

Number of Servings: 7 (271 g)
Active Time: 15 min.
Total Time: 30 min.
Quick & Peppy Pumpkin Soup

Pumpkin is a beloved fall flavor, and it pairs wonderfully with some of the favorite flavors of Latin American cuisine, including corn and jalapeño. This soup comes together in very little time and will reheat perfectly for lunches throughout the week.


  • 2 Tbsp. canola oil
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 cups corn
  • 1 jalapeño pepper, seeded and chopped
  • 2 cloves garlic, minced
  • 2 tsp. chili powder
  • 2 (14.5 oz) cans low-sodium vegetable broth
  • 1¾ cups pumpkin puree
  • ½ tsp. salt
  • Dash cayenne pepper
  • 2 Tbsp. lime juice


  1. Heat oil in a large saucepan over medium heat. Sauté onion and red pepper until almost tender (5-6 minutes).
  2. Add the corn, jalapeños, garlic, and chili powder. Sauté until corn is just browning (2-3 minutes).
  3. Stir in the broth, pumpkin, salt, and cayenne pepper. Bring to a boil. Reduce heat to low, cover, and simmer to combine flavors (10-15 minutes).
  4. Stir in lime juice to serve.

Nutrition Facts

7 servings per container

Serving Size 271 g

Amount per serving
Calories 110
% Daily Value*
Total Fat 5g 6%
Saturated Fat 0.5g 0%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 2.5g
Cholesterol 0mg 0%
Sodium 265mg 11%
Total Carbohydrate 16g 6%
Dietary Fiber 3g 11%
Total Sugars 7g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 7g
Protein 2g
Vitamin D 0mcg 0%
Calcium 30.9mg 2%
Iron 1mg 6%
Potassium 350mg 8%
Vitamin A 219.6mcg 25%
Vitamin C 33mg 35%
Vitamin E 1.9mg 15%
Vitamin K 5.6mcg 6%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 1.7mg 15%
Vitamin B6 0.2mg 10%
Folate 36.1mcg 9%
Vitamin B12 0mcg 0%
Biotin 0.8mcg 4%
Chloride 9.4mg 0%
Pantothenate 0.5mg 20%
Phosphorus 70.7mg 6%
Iodine 0.6mcg 0%
Magnesium 27.1mg 6%
Zinc 0.5mg 0%
Selenium 0.8mcg 2%
Copper 0.1mg 10%
Manganese 0.2mg 8%
Chromium 0mcg 0%
Molybdenum 4mcg 8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Low Sodium Vegetable Broth (filtered Water, Organic Carrots, Organic Tomatoes, Organic Celery, Organic Onions, Organic Garlic, Organic Leeks, Sea Salt, Organic Bay Leaves, Organic Parsley, Organic Thyme), Pumpkin, Whole Yellow Corn, Onion, Red Bell Pepper, Lime Juice, Canola Oil, Jalapeno Pepper, Garlic, Chili Powder, Salt, Cayenne Pepper.

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