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Corn Soup with Pumpkin Seeds

Corn Soup with Pumpkin Seeds

Get Ready

Servings: Serves 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Ingredients: Add ingredients to List

1/2 cup raw, unsalted shelled pumpkin seeds (pepitas)
1 Tbsp. olive oil
1 medium onion, finely chopped
2 medium yellow or Yukon Gold potatoes, peeled and chopped into 1/2 inch pieces
3 cups low-sodium vegetable broth
1 cup water
2 cups fresh corn off the cob (about 2 to 3 medium ears), or frozen
1/3 cup evaporated milk
1 Tbsp. finely chopped fresh sage leaves
1/4 tsp. salt, or to taste
1/8 tsp. freshly ground black pepper, or to taste
sage sprigs for garnish (optional)

directions:

1. Heat a large skillet over medium heat. Add pumpkin seeds. Toast until fragrant, about 4 minutes, stirring often. Transfer to a plate to cool.
2. Heat oil in a large saucepan or stockpot over medium heat until hot. Add onion and potatoes. Cook 5 minutes, stirring frequently. Stir in vegetable broth and water. Bring to a boil; reduce heat. Simmer 10 minutes, stirring occasionally. Stir in corn. Bring to a boil; reduce heat. Cook until potatoes are tender, about 8 to 10 minutes, stirring occasionally.
3. Stir evaporated milk into soup; bring to a boil. Boil 1 minute, stirring frequently. Remove from heat. Add sage, salt, and pepper. If desired, puree half the soup in a blender or use an immersion blender.
4. Serve immediately, garnished with toasted pepitas and, if desired, sage sprigs.
Source: Hannaford fresh Magazine, September - October 2015

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Quantity Ingredients coupon
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1/2 cup raw, unsalted shelled pumpkin seeds (pepitas)  
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1 Tbsp. olive oil  
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1 medium onion, finely chopped  
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2 medium yellow or Yukon Gold potatoes, peeled and chopped into 1/2 inch pieces  
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3 cups low-sodium vegetable broth  
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1 cup water  
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2 cups fresh corn off the cob (about 2 to 3 medium ears), or frozen  
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1/3 cup evaporated milk  
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1 Tbsp. finely chopped fresh sage leaves  
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1/4 tsp. salt, or to taste  
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1/8 tsp. freshly ground black pepper, or to taste  
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sage sprigs for garnish (optional)  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 170 kcal (8%)
Calories from Fat 63 kcal (0%)
Total Fat 7 g (10%)
Saturated Fat 2 g (10%)
Cholesterol 5 mg (1%)
Sodium 250 mg (10%)
Total Carbohydrates 22 g (7%)
Dietary Fiber 4 g (16%)
Protein 5 g (8%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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