Sopa de Milpa
Sopa de Milpa: A Taste of Mexico’s Fields in a Bowl
There are few dishes that carry the soul of central Mexico quite like Sopa de Milpa. Translating to “garden soup” or more literally “soup of the cornfield,” this humble dish celebrates the harvest from the milpa, a traditional agricultural system where corn is grown alongside beans, squash, herbs, and chiles. For generations, families have prepared this soup with whatever the fields provide, creating a comforting, nourishing meal that is as versatile as it is flavorful.
Made with vegetables like Mexican squash, corn, poblano peppers, squash blossoms, and epazote, this soup embodies the essence of farm-to-table dining, long before it became a trend. Its light broth makes it an ideal first course, but with a sprinkle of Oaxaca cheese and fresh tortillas on the side, it easily becomes a satisfying meal.
Related Recipe: Mushroom Soup with Epazote
Ingredient Suggestions
One of the joys of Sopa de Milpa is its adaptability. While there are a few key ingredients that give it its signature flavor, you can customize it with what you have on hand. Here are some suggestions:
- Poblano peppers: These bring a gentle heat and smoky depth. If you can’t find poblanos, substitute with Anaheim peppers, though the flavor will be milder.
- Mexican squash (calabacita): Similar to zucchini, this squash has a tender texture that holds up beautifully in broth. Zucchini can be used if Mexican squash isn’t available.
- Corn: Fresh white corn is traditional, but yellow corn works just as well. Frozen corn can also be used in a pinch.
- Epazote: This aromatic herb gives the soup its distinctive earthy, slightly pungent note. If it’s hard to find, fresh cilantro is the closest substitute, though the flavor will differ.
- Squash blossoms: These delicate flowers not only add color but a subtle sweetness. If they’re out of season, thinly sliced mushrooms make a hearty replacement.
- Cheese: Shredded Oaxaca cheese melts beautifully into the hot broth. Monterey Jack or mozzarella are good substitutes if Oaxaca cheese isn’t available.
Optional additions often seen in family kitchens include nopal cactus strips, green beans, mushrooms, or even potatoes, making this soup a canvas for seasonal abundance.
Some History About Sopa de Milpa
- Rooted in Indigenous Tradition: The milpa system is an ancient farming practice dating back thousands of years in Mesoamerica. It emphasizes biodiversity and sustainability by planting corn, beans, and squash together, a trio known as the “Three Sisters.”
- A Celebration of Seasonality: This soup is typically enjoyed in the summer and early fall, when squash blossoms and fresh corn are abundant.
- Nutritious and Balanced: With a mix of vegetables, herbs, and sometimes chicken broth, the soup is light yet rich in vitamins, fiber, and antioxidants.
- Every Family Has a Version: Much like chicken soup in the United States, Sopa de Milpa varies from household to household. Some families enrich it with cream or milk, others prefer it strictly vegetable-based.
Storage Suggestions
Sopa de Milpa is best enjoyed fresh, but it does store well for a few days:
- Refrigerator: Allow the soup to cool completely before transferring to an airtight container. Store in the fridge for up to 3 days.
- Freezer: Because of the delicate squash blossoms, freezing is not recommended as they lose their texture. If you plan to freeze, make the base soup (without blossoms and cheese), then add fresh blossoms and cheese when reheating.
- Reheating: Warm gently on the stove over medium-low heat. Avoid boiling, as this can cause the squash to become mushy.
Serving Suggestions
Sopa de Milpa is often enjoyed as a starter, but with the right pairings, it becomes a satisfying meal:
- Top with a generous sprinkle of shredded Oaxaca cheese or crumbled queso fresco.
- Serve alongside warm corn tortillas or bolillo bread for dipping.
- Garnish with sliced avocado or a drizzle of Mexican crema for added richness.
- For extra protein, add shredded chicken or a poached egg right before serving.
- Pair with a light agua fresca, such as agua de jamaica or agua de tamarindo, for a refreshing contrast.
FAQs
Yes! Simply use vegetable broth and omit the cheese, or replace it with a plant-based melting cheese. The soup is naturally full of vegetables, so it’s already hearty and satisfying.
Both can often be found in Latin American grocery stores or farmer’s markets in the summer months. If you’re unable to source them, use zucchini flowers or mushrooms in place of squash blossoms, and cilantro as a substitute for epazote.
Not particularly. Poblanos add a mild warmth rather than intense heat. If you enjoy spice, you can add a serrano or jalapeño for extra kick.
Yes! You can make the base soup a day ahead (without the blossoms and cheese). Before serving, reheat the soup, then add squash blossoms and finish with cheese so the delicate flavors remain fresh.
Sopa de Milpa is more than just a soup. It’s a story of heritage, agriculture, and family traditions passed down through generations. It’s the kind of dish that invites creativity while honoring the ingredients that have sustained communities in central Mexico for centuries. Whether you enjoy it as a simple weeknight meal or as the opening course to a celebratory dinner, this soup brings the flavors of the field straight to your table.
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Sopa de Milpa
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: serves 8
Description
This humble and beautiful soup is very popular in central Mexico and made with vegetables typically harvested in a milpa, the large field where corn is grown. Zucchini squash, squash blossoms, corn, epazote and poblano peppers are the basic ingredients in a light vegetable or chicken broth. It’s a great soup to prepare when you have a few leftover vegetables. Everyone has their own different version. Many add mushrooms, cactus and green beans.
Ingredients
- 2 poblano peppers
- 2 tablespoons olive oil
- 3/4 cup yellow onion, chopped
- 2 garlic cloves, chopped
- 2 cups Mexican squash, chopped
- 2 cups white corn
- 8 cups vegetable broth
- 2 epazote leaves
- 2 cups squash blossoms
- 1 teaspoon salt (or to taste)
- Oaxaca cheese, shredded
Instructions
- Roast poblano peppers over an open flame. Carefully turning with tongs until their skin is completely charred. Place in a plastic bag, seal and steam for 10 minutes. Remove poblano peppers from bag and peel charred skin with fingers or by rubbing with a paper towel. Remove tops, veins and seeds. Slice in strips and set aside.
- Heat olive oil in a large saucepan over medium heat. Add onion and garlic. Sautee for 2 minutes stirring frequently.
- Add poblano strips and cook for 1 minute. Add corn and squash. Cook for 5 minutes stirring frequently. Add broth and decrease heat to medium-low. Cook for 15 minutes. Add squash blossoms and season with salt. Bring to a simmer. Immediately remove from heat.
- Serve, top with Oaxaca cheese.
