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Vegetarian, Americas

Sopa de milpa with tortillas

Sopa de milpa is a Mexican vegetable soup made with zucchini, peppers, mushrooms and corn, served with feta and tortillas. It serves 4, takes 40 minutes, rates as easy, and costs about €1.80 per person. The key is timing, the corn goes in last so it keeps its crunch.

Sopa de milpa brings together what grew in Mexican fields, corn, zucchini, chile and mushrooms, with tortillas on the side.

Sopa de milpa with tortillas
Total time
40 min
Difficulty
Easy
Cost per person
€1.80
Calories per person
570 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

Sopa de milpa takes its name from the milpa, the traditional Mexican plot where corn, zucchini and chiles grow side by side. In the soup, that translates into a light summer vegetable broth with a faint smoky note from the mushrooms, which brown before joining the pot. The corn stays crunchy, and fresh cilantro with lime wakes up every spoonful.

This is a weeknight soup, the kind you make when the market is overflowing with zucchini and peppers and you want something other than ratatouille. It suits adults who enjoy Mexican flavors and the brightness of lime, less so young kids who might be put off by mild heat and the mix of vegetable textures. Served with tortillas on the side, it makes a full meatless meal.

The ingredients

4 people

Fruits and vegetables

  • Zucchini 3
  • Green bell pepper 2
  • White mushrooms 250 g
  • Onion 1
  • Garlic 2 cloves
  • Cilantro 1 bunch
  • Lime 1

Pantry

  • Sweet corn, canned or frozenoften in the pantry 285 g
  • Vegetable brothoften in the pantry 1.2 l
  • Olive oiloften in the pantry 3 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Dairy

  • Feta or salted fresh cheese 150 g

Bakery

  • Corn tortillas 8

Allergens Lactose

The step by step recipe

  1. Cut the zucchini into cubes, slice the peppers into strips, and slice the mushrooms.

    Keep the pieces similar in size for even cooking.

  2. Saute the chopped onion and garlic in the oil, then add the peppers and mushrooms. 8 min

    Let the mushrooms release their water and brown.

  3. Pour in the broth, add the zucchini, salt and pepper, and let it simmer. 12 min

    A gentle simmer is enough, the zucchini cooks fast.

  4. Add the corn and half the cilantro, let it heat through for two minutes. 2 min

    Don't cook it too long, it turns tough.

  5. Serve the soup with crumbled feta, the remaining cilantro, a squeeze of lime, and warmed tortillas.

    The lime wakes up all the vegetables.

Our tips to get it right

  • Slice the mushrooms on the thicker side, they release a lot of water and can turn mushy if cut too thin.
  • Taste your vegetable broth before adding salt, some store bought versions are already quite salty.
  • Warm the tortillas in a dry skillet rather than the microwave, they stay soft and pliable longer.

The variations

  • Swap the feta for cotija or crumbled sheep's milk cheese if you can find it, the salty bite is closer to the Mexican original.
  • For a spicier version, add a minced jalapeño at the same time as the bell peppers.
  • To save time, use pre sliced mushrooms and warm boxed broth, you'll shave off a good ten minutes.

What to serve it with

  • Warm corn tortillas
  • Avocado wedges
  • Sparkling water with lime

Storage

The soup keeps 2 to 3 days in the fridge in a sealed container, with the feta and tortillas stored separately. It freezes well without the feta or tortillas, for up to 2 months. Reheat gently on the stove and stir in fresh corn and cilantro if you have any left.

Questions about this dish

Can you use fresh corn instead of canned?

Yes, cut the kernels off two fresh ears and add them at the same step as the canned corn. Give them one extra minute of cooking so they turn tender.

Can you make this soup ahead of time?

Cook the broth with the vegetables up through the zucchini step, then stop there. On serving day, reheat and stir in the corn, cilantro, feta and lime juice at the last minute.

What cheese can you use instead of feta?

A salty fresh cheese like crumbled sheep's milk cheese or a young cheddar works well. The main thing is choosing a cheese that holds its shape a bit when sprinkled on top.

How do you make this soup kid friendly?

Blend part of the broth before adding the corn for a smoother, less intimidating texture. Serve the lime and cilantro on the side so everyone can adjust to their own taste.

How long does it take to make a sopa de milpa?

Count 40 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a sopa de milpa?

About 570 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a sopa de milpa cost?

About €1.80 per serving, or €7.20 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains lactose. Always check the labels of the products you buy.

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