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Corn Soup with Pumpkin Seeds

  • Servings:

    Serves 4 as an appetizer
  • Prep Time:

    15 minutes
  • Cook Time:

    30 minutes


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)
Corn Soup with Pumpkin Seeds


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


Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 170 kcal (9%)
Calories from Fat 63 kcal (0%)
Total Fat 7 g (11%)
Saturated Fat 2 g (10%)
Cholesterol 5 mg (2%)
Sodium 250 mg (10%)
Total Carbohydrates 22 g (7%)
Dietary Fiber 4 g (16%)
Protein 5 g (8%)
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a