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Pumpkin Chowder with Toasted Pepitas
10 min prep time
45 min cook time
8servings
Recipe by
Steven Petusevsky
Source
The American Diabetes Association Vegetarian Cookbook
Photo by
Renee Comet
How to Make Pumpkin Chowder with Toasted Pepitas
Author Steven Petusevsky: "This chowder is rich and full of bold tropical flavor. You can leave it chunky as I do, or purée it if you like it smooth and creamy. Sometimes I substitute 1 cup of the vegetable broth or water for a cup of light coconut milk for a bit of extra richness."
10 min prep time
45 min cook time
8servings
1 cup
Print Recipe >
Step-By-Step Instructions:
-
Place squash, broth, tomatoes, onion, pepper, ginger root, scallions, and thyme sprigs or dried thyme in a nonreactive large saucepan. Bring to a boil, reduce heat, and simmer uncovered for 45 minutes, stirring occasionally, until all ingredients are tender.
-
Add cilantro, lime juice, and salt. Remove thyme stems before serving. Garnish each bowl of soup with pepitas before serving. Makes about 2 quarts.
Nutrition facts
8 Servings
-
Serving Size
1 cup
- Amount per serving Calories 70
- % Daily value*
-
Total Fat
0.5g
<1%
- Saturated Fat 0g 0%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 170mg 7%
-
Total Carbohydrate
16g
6%
- Dietary Fiber 3g 11%
- Total Sugars 6g
- Added Sugars 0g 0%
- Protein 2g
- Potassium 560mg 12%
Ingredients
calabaza squash (peeled and chopped)
2 lbs
low sodium vegetable broth (or use water)
8 cup
tomato(es) (chopped)
1 large
onion(s) (chopped)
1 med
green bell pepper (chopped)
1 med
jalapeño pepper (seeded and minced)
1 med
fresh ginger (minced)
1 tbsp
green onion (scallion) (chopped)
8 stalks
fresh thyme ( or 1 teaspoon dried thyme)
3 sprig
cilantro (chopped)
1/4 cup
fresh lime juice
2 tbsp
salt
1/8 tsp
pepitas (toasted)
1 tbsp
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