Pumpkin Chowder With Toasted Pepitas

Pumpkin Chowder With Toasted Pepitas
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The American Diabetes Association Vegetarian Cookbook. Recipe Credit: . Photo Credit: Renee Comet.

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.

  • Prep time
    10 min
  • Cook time
    45 min
  • Servings
    8 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 50

  • Total Fat 0g
    • Saturated Fat 0.1g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 20mg
  • Total Carbohydrate 12g
    • Dietary Fiber 4g
    • Total Sugars 5g
  • Protein 2g
  • Potassium 335mg
  • Phosphorus 50mg


  • calabaza squash (peeled and chopped)
    2 lbs
  • water or low-sodium vegetable broth
    8 cup
  • large tomato (chopped)
  • medium onion (chopped)
  • medium green bell pepper (chopped)
  • jalapeño pepper or scotch bonnet chili (seeded and minced)
  • gingerroot (minced)
    1 tbsp
  • green onion (scallion) (chopped)
  • fresh thyme or 1 teaspoon dried
    3 sprig
  • cilantro (chopped)
    1/4 cup
  • Juice of 1 lime
  • salt, to taste
  • Toasted Pepitas


  1. 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.

  2. Add cilantro, lime juice, and salt. Remove thyme stems before serving. Garnish each bowl of soup with pepitas before serving. Makes about 2 quarts.