Pumpkin Aztec Soup Recipe

Looking for an easy Pumpkin Aztec Soup recipe? Learn how to make Pumpkin Aztec Soup using healthy ingredients.


Submitted by daizymae

Makes 7 servings



Courtesy of Lysistrata - adapted from her original recipe here: http://caloriecount.about.com/pumpkin-aztec-soup-recipe-r780271

Recipe Ingredients for Pumpkin Aztec Soup

14 ounces pumpkin mashed
15 ounces black beans
1 medium onion, chopped
2 large carrots, julienned
3 stalks celery, chopped
32 ounces low sodium chicken broth
1 tablespoon minced garlic
1 teaspoon cumin seeds
1 teaspoon coriander
1 teaspoon turmeric
1 teaspoon chili pepper
1/2 teaspoon liquid smoke
2 tablespoons smart balance oil
4 teaspoons sugar
1 cup corn kernels, frozen

Recipe Directions for Pumpkin Aztec Soup

  1. Saute cumin seeds in hot oil. Add garlic, onions, carrots and celery and stir.

  2. Add broth, liquid smoke, pumpkin, corn and spices. Bring to light boil, turn to low and simmer.

  3. Blend with immersion blender

  4. Add corn and beans; adjust seasonings to taste.

Categories

Soup

Nutrition Facts
Serving Size 321.3g
Amount Per Serving
Calories
317
Calories from Fat
50
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
69mg
3%
Potassium
1205mg
34%
Total Carbohydrates
54.1g
18%
Dietary Fiber
12.6g
50%
Sugars
8.1g
Protein
16.1g
Vitamin A 250% Vitamin C 12%
Calcium 11% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in magnesium
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
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