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.”
This recipe from The American Diabetes Association Vegetarian Cookbook, by Steven Petusevsky. To order directly from the American Diabetes Association, click here.
10 min prep time
45 min cook time
8servings
1 cup
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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
50
- % Daily value*
-
Total Fat
0g
0%-
Saturated Fat
0.1g
<1% -
Trans Fats
0g
-
Saturated Fat
-
Cholesterol
0mg
0% -
Sodium
20mg
<1% -
Total Carbohydrate
12g
4%-
Dietary Fiber
4g
14% -
Total Sugars
5g
-
Dietary Fiber
-
Protein
2g
-
Potassium
335mg
7%
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
gingerroot (minced)
1 tbsp
green onion (scallion) (chopped)
8
fresh thyme ( or 1 teaspoon dried thyme)
3 sprig
cilantro (chopped)
1/4 cup
lime (juiced)
1 whole
salt (to taste)
1 pinch
pepitas (toasted)
1 tbsp