Sopa de Calabaza

Calabaza, or West Indian pumpkin, is used in this creamy and chunky soup, which is prepared without added fat. If calabaza is not available, you can substitute any firm-fleshed squash, such as buttercup, butternut, or turban.

Country of Origin
South America
Preparation time

1 lb. calabaza, peeled, seeded, and cut into 1/2-inch cubes (about 3 cups)
1 medium onion, finely chopped
3/4 tsp. salt
1/4 tsp. black pepper
1 1/4 cups fat-free chicken broth or vegetable broth
1 tsp. ground cumin
1/8 tsp. grated nutmeg
Chopped fresh oregano or parsley, for garnish


1. In a large saucepan, combine calabaza and 1 cup water. Bring to a boil over high heat. Then reduce to a simmer, cover, and cook until tender and easily broken when pressed with the back of a spoon, about 20 minutes.

2. Add onion and cook covered for another 5 minutes. Stir in salt, pepper, and broth, and remove from heat. Allow to cool for 10 to 15 minutes.

3. Pour half of the mixture into a blender and process for several seconds until smooth. Return the pureed portion to the pot and stir well. Stir in cumin and nutmeg, and cook uncovered, over medium-low heat for 5 minutes.

4. Serve hot garnished with oregano or parsley.