Mexican Squash Soup

This quick and easy-to-make soup is fun for a party because guests can help themselves to a variety of colourful garnishes. Along with the bowls of cheese, avocado, toasted nuts and fresh chilies, pass a basket of tortilla chips.

Preparation Time:

Cooking Time:

Servings: 8

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  • 1/2 cup (125 mL) each pine nuts and walnut halves
  • 2 tbsp (25 mL) vegetable oil
  • 2 Ontario Onions, chopped
  • 2 cloves Ontario Garlic, minced
  • 4 cups (1 L) diced (1/2-inch/1 cm) peeled Ontario Winter Squash (e.g. Hubbard, Butternut, Buttercup)
  • 2 tsp (10 mL) ground cumin
  • 1/2 tsp (2 mL) each dried oregano and hot pepper flakes
  • 7 cups (1.75 L) chicken or vegetable broth
  • 3 cups (750 mL) frozen corn kernels
  • Salt and pepper
  • 1/2 cup (125 mL) fresh coriander sprigs
  • 1 tomato, diced
  • 2 cups (500 mL) shredded Monterey Jack or Cheddar cheese
  • 2 jalapeno peppers, diced (optional)
  • 1 avocado, peeled, pitted and diced


In large saucepan over medium heat, toast pine nuts and walnuts until fragrant, about 2 minutes. Set aside in small serving bowl.

Heat oil in pan; cook onions and garlic for 5 minutes, stirring occasionally. Stir in squash; cook 1 minute, stirring. Stir in cumin, oregano and hot pepper flakes. Add broth and bring to boil, reduce heat, cover and simmer for 5 to 10 minutes or until squash is tender when pierced. Stir in corn; cook for 5 minutes. Season with salt and pepper to taste.

Sprinkle each serving with coriander sprigs and tomato. Pass toasted nuts, cheese, jalapeno peppers and avocado in separate serving bowls.

Nutrients per serving


  • Protein: 4.0 grams
  • Fat: 4.0 grams
  • Carbohydrates: 25.0 grams
  • Calories: 152

With nuts, cheese, avocado & chiles:

  • Protein: 15.0 grams
  • Fat: 24.0 grams
  • Carbohydrates: 30.0 grams
  • Calories: 396