Pumpkin Chipotle Soup

Pumpkin Chipotle Soup

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 25–30 minutes
Total Time
  • 35–40 minutes
Serving
  • 4–6 People

Ingradients

  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 can (15 oz) pumpkin puree
  • 4 cups vegetable or chicken broth
  • 1 can (7 oz) chipotle peppers in adobo sauce (use 1–2 peppers depending on spice preference)
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • ½ tsp cinnamon (optional, for warmth)
  • Salt and black pepper to taste
  • 1 tbsp maple syrup or honey (optional, for balance)
  • ½ cup coconut milk or heavy cream (for richness, optional)
  • Fresh cilantro or lime wedges for garnish

Directions

Step 1: Sauté the Base

  • In a large pot, heat olive oil over medium heat.
  • Add chopped onion and garlic; cook for 3–4 minutes until softened.

Step 2: Add Spices & Pumpkin

  • Stir in cumin, smoked paprika, and cinnamon. Cook for 1 minute.
  • Add pumpkin puree and chipotle peppers (chopped, with a little adobo sauce for extra smokiness). Stir well.

Step 3: Simmer the Soup

  • Pour in vegetable broth and stir until well combined.
  • Bring to a gentle simmer and cook for 20–25 minutes to deepen the flavors.

Step 4: Blend (Optional)

  • For a smoother texture, use an immersion blender or transfer to a blender in batches.
  • Return to pot and stir in coconut milk or cream if desired.

Step 5: Season & Serve

  • Add salt, pepper, and maple syrup or honey if needed for balance.
  • Serve warm with a garnish of fresh cilantro and a lime wedge.

Pros:

  • Packed with Vitamin A: Pumpkin is rich in beta-carotene, great for eye and immune health.
  • Smoky & Flavorful: Chipotle adds depth and warmth without heavy cream.
  • Low in Calories: Naturally filling without being high in fat or sugar.
  • Perfect for Meal Prep: Keeps well in the fridge for 3–4 days or freezer for up to 3 months.
  • Customizable: Add beans, coconut milk, or kale for extra nutrition.

Cons:

  • May Be Too Spicy for Some Palates: Chipotle peppers can be very hot unless adjusted.
  • Contains Sodium (from broth): Should be moderated for heart-healthy or low-sodium diets.
  • Not High in Protein: Should be paired with protein-rich sides or add beans for balance.
  • May Be Too Thick or Strong for Seniors: Can be diluted or blended for softer texture.
  • Contains Capsaicin: May trigger heartburn or acid reflux in sensitive individuals.

Suitable for Aged People?

Yes, this Pumpkin Chipotle Soup is generally suitable for aged individuals due to:

  • Soft, Smooth Texture , especially when blended, making it easy to chew and swallow.
  • Rich in Vitamin A & Potassium , supporting vision, heart, and muscle function.
  • Mild Spice Level (adjustable) , which can help stimulate appetite in seniors.
  • Warming & Hydrating , ideal for cold weather or recovery.

However:

  • Heart Health Considerations: Should be enjoyed in moderation by those watching sodium or cholesterol.
  • Digestive Sensitivity: Spicy elements may cause discomfort in seniors with GERD or ulcers.
  • Taste Appeal: Mild spiciness can be reduced or omitted for more delicate palates.

Tip: Use low-sodium broth, reduce chipotle to ½ pepper, and add a splash of Greek yogurt or coconut milk for smoothness and protein.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with GERD or Acid Reflux: Capsaicin in chipotle may worsen symptoms.
  2. Those with Hypertension: Broth can be high in sodium.
  3. Individuals with Digestive Sensitivity: Spicy ingredients may cause irritation.
  4. Seniors with Oral or Swallowing Issues (Dysphagia): May need texture modification for safer eating.
  5. Allergy to Nightshades (rare): Contains peppers and tomatoes, which are nightshade vegetables.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
120
Total Fat
5g
6%
Saturated Fat
1g
5%
Cholesterol
0mg
0%
Sodium
400mg
17%
Total Carbohydrate
16g
6%
Dietary Fiber
3g
11%
Total Sugars
5g
Protein
3g
6%
Vitamin A
10,000 IU
200%
Vitamin C
8mg
9%
Calcium
40mg
3%
Iron
1.2mg
7%
Potassium
350mg
10%