Sopa de Pepitas (Pumpkin Seed Soup)


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.

Sopa de Pepitas (Pumpkin Seed Soup)
Photo: Jason Donnelly
Prep Time:
25 mins
Cook Time:
15 mins
Chill Time:
12 hrs
Total Time:
12 hrs 40 mins
5 1/2 cups


  • 4 cup reduced-sodium chicken broth

  • 1 cup pumpkin seeds (pepitas), toasted

  • 1 - 2 dried chile de árbol peppers, stems and seeds removed*

  • 1 tablespoon vegetable oil

  • ½ cup chopped onion

  • 2 cloves garlic, minced

  • ½ teaspoon salt

  • ½ teaspoon ground coriander

  • 2 15 ounce cans great Northern or navy beans, rinsed and drained

  • Fresh cilantro leaves


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

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

  3. 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.

  4. 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.

  5. 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 (per serving)

335 Calories
21g Fat
25g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 335
% Daily Value *
Total Fat 21g 27%
Saturated Fat 3g 15%
Sodium 1121mg 49%
Total Carbohydrate 25g 9%
Total Sugars 2g
Protein 20g
Vitamin C 2.9mg 15%
Calcium 98mg 8%
Iron 5mg 28%
Potassium 461mg 10%
Folate, total 29.1mcg
Vitamin B-12 0.1mcg
Vitamin B-6 0.1mg

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

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