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Sopa de milpa
Corn and squash soup
Sopa de milpa: Central Mexican cornfield soup of corn, squash, poblano and squash blossoms in tomato broth
A milpa is the traditional Mexican field where corn, beans and squash grow side by side, and this soup puts the summer harvest from that field into one pot. A light tomato broth carries chunks of corn, courgette, roasted poblano strips, a handful of black beans and squash blossoms, with epazote for its earthy, herbal note. In Central Mexico it's a healthy everyday lunch in the rainy season. Top it with cubes of panela cheese, which is usually made with animal rennet; choose a vegetarian one. Chef's tip: cut the corn into rounds rather than taking off the kernels, so everyone gets a sweet piece to gnaw.
- Total time
- 40 min
- Difficulty
- easy
- Serves
- 4
Ingredients
For the soup
- 2 cloves garlic
- 1 tbsp sunflower oil
- 5 cups vegetable stock
- 2 corn on the cobcut into 3 cm rounds
- 2 courgettescut into chunks
- 1 poblano chileroasted, peeled and cut in strips
- 4 oz cooked black beansdrained
- 10 squash blossomsstems and stamens removed
- 2 sprigs fresh epazoteor 1 tsp dried
- 1 tsp salt
To serve
- 3 ½ oz vegetarian panela cheese (optional)cubed
- 1 lime (optional)in wedges
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Method
0/5 doneStep 1: Blend the 3 ripe tomatoes, ½ white onion and 2 cloves garlic until smooth.
2 minStep 2: Heat the 1 tbsp sunflower oil in a pot over a medium-high heat and fry the purée for 5 minutes until it turns a deeper red and thickens.
5 minStep 3: Add the 5 cups vegetable stock, 1 tsp salt and 2 corn on the cob and simmer for 8 minutes.
8 minStep 4: Add the 2 courgettes, 1 poblano chile, 4 oz cooked black beans and 2 sprigs fresh epazote and simmer for 6 minutes until the courgette is just tender. Overcooking is a common mistake here; the squash should still hold its shape.
6 minStep 5: Add the 10 squash blossoms and cook for 2 minutes until wilted. Serve with 3 ½ oz vegetarian panela cheese and 1 lime.
2 min
Nutrition per serving
- Calories
- 170 kcal
- Protein
- 7 g
- Carbs
- 26 g
- Fat
- 4 g
- Fibre
- 7 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does sopa de milpa take?
- About 40 minutes in total: 15 minutes to prepare and 25 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegetarian?
- Yes. It has no meat or fish.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of ripe tomatoes?
- Tinned chopped tomatoes: a 400g tin for about 6 tomatoes (in cooked dishes, not salads).
- What can I use instead of white onion?
- 2 shallots per onion.
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