Pumpkin Chowder

Staff Writer
Pumpkin Chowder
Thinkstock_iStockphoto

This pumpkin chowder is perfect for those looking for a healthier alternative. You can make it in no time with mimimal preperation. 

Click here for Beyond Pumpkin: 10 Great Pumpkin Recipes

8
Servings
125
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3 Tablespoons extra-virgin olive oil
  • 2 leeks, trimmed of tough green tops and chopped
  • 3 large garlic cloves, finely chopped
  • 2 medium bell peppers, chopped
  • 2 1/4 Pounds pumpkin, peeled, seeded, and cut into 1/2-inch-by-1-inch-thick pieces
  • 1 1/2 Teaspoon chopped fresh marjoram
  • 1/4 Teaspoon crushed red pepper
  • 2 bay leaves
  • 1/4 Teaspoon salt
  • 1/4 Teaspoon freshly ground black pepper
  • 1 1/4 Cup frozen corn
  • 6 Cups vegetable broth

Directions

Heat olive oil in a large pot or Dutch oven over medium heat.

Add leeks and cook until very soft, about 5 minutes. Add garlic and cook for about 2 minutes.

Stir in green peppers; reduce heat to medium-low, and cook until peppers soften, about 8 more minutes.

Add the remaining ingredients and cook until pumpkin is tender, about 30 minutes.

Pumpkin Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Pumpkin Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Nutritional Facts

Total Fat
6g
9%
Sugar
6g
N/A
Saturated Fat
0.8g
4.1%
Protein
3g
6%
Carbs
19g
6%
Vitamin A
619µg
69%
Vitamin B6
0.3mg
14.2%
Vitamin C
55mg
91%
Vitamin E
3mg
14%
Vitamin K
20µg
25%
Calcium
57mg
6%
Fiber
2g
9%
Folate (food)
58µg
N/A
Folate equivalent (total)
58µg
14%
Iron
2mg
11%
Magnesium
32mg
8%
Monounsaturated
4g
N/A
Niacin (B3)
2mg
8%
Phosphorus
91mg
13%
Polyunsaturated
0.7g
N/A
Potassium
602mg
17%
Riboflavin (B2)
0.2mg
11.4%
Sodium
108mg
4%
Thiamin (B1)
0.1mg
7.8%
Zinc
0.7mg
4.3%

Around the Web