Rating: 3 stars
1 Ratings
  • 5 star values: 0
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

Whip up this recipe for an easy and delicious vegetarian soup. Perfect for a chilly night, this warm soup is full of pumpkin seeds and navy beans.

Source: Better Homes and Gardens


Credit: Jason Donnelly

Recipe Summary

25 mins
12 hrs
15 mins
12 hrs 40 mins
5 1/2 cups


Ingredient Checklist


Instructions Checklist
  • In a small bowl combine 2 cups of the broth and the pumpkin seeds. Cover and chill 12 to 24 hours (do not drain).

  • Heat a dry griddle or skillet over medium heat. Add chile peppers; toast 3 minutes or until fragrant and slightly darkened, turning frequently.

  • In a medium saucepan heat oil over medium heat. Add onion and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Add salt and coriander; cook and stir 30 seconds more.

  • In a blender or food processor combine pumpkin seeds with soaking liquid, chile peppers, onion mixture, remaining 2 cups broth, and half of the beans. Cover and blend or process 3 to 5 minutes or until smooth. Return to saucepan; stir in remaining beans. Bring to boiling; reduce heat. Simmer, covered, 15 to 20 minutes to allow flavors to blend.

  • Serve soup with cilantro and/or additional toasted pumpkin seeds.


Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Nutrition Facts

335 calories; fat 21g; saturated fat 3g; carbohydrates 25g; mono fat 7g; poly fat 9g; insoluble fiber 9g; sugars 2g; protein 20g; vitamin a 30.1IU; vitamin c 2.9mg; riboflavin 0.1mg; niacin equivalents 2.8mg; vitamin b6 0.1mg; folate 29.1mcg; vitamin b12 0.1mcg; sodium 1121mg; potassium 461mg; calcium 98mg; iron 5mg.