Country Pumpkin Chowder


Pumpkins are loaded with beta-carotene, the antioxidant that imparts a bright orange color. Current research suggests that a diet rich in beta-carotene offers protection against heart disease and certain types of cancer.

  • 12Servings


  • 2 tsp. olive oil
  • 1/4 tsp. crushed red pepper
  • 5 cloves garlic, minced
  • 1 medium yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1 6-oz. pkg. soy "chicken" strips, cut into 1-inch lengths
  • 2 cups cubed baby Dutch yellow potatoes
  • 1/3 cup dry sherry
  • 3 cups vegetarian "chicken"-flavored stock, hot
  • 1 14.5-oz. can Mexican stewed tomatoes, chopped or pulsed in blender
  • 1 15-oz. can pumpkin purée
  • 1/2 cup chopped fresh cilantro
  • 2 Tbs. nutritional yeast
  • 1 Tbs. tamari


Heat the oil and crushed red pepper in a Dutch oven or large saucepan over medium-high heat for 1 minute.

Add garlic, onion and bell pepper, sauté for 2 minutes and add the soy “chicken” strips. Cook for 2 minutes, and add the potatoes. Cook mixture for 5 minutes, stirring frequently.

Add the sherry, stir for 30 seconds, and add the stock and tomatoes.

Reduce the heat to medium, and spoon in the pumpkin, stirring to mix thoroughly. Add the cilantro, yeast, tamari and hot pepper sauce to taste. Reduce the heat to low, and cook for 10 minutes, or until ready to serve.

Nutrition Information

  • Calories: 177
  • Carbohydrate Content: 36 g
  • Fat Content: 1 g
  • Fiber Content: 6 g
  • Protein Content: 6 g
  • Sodium Content: 732 mg
  • Sugar Content: 13 g