Karen Yontz Center Logo

Autumnal Pumpkin Stew


Serving Size: 2 cups


1 Tablespoon extra virgin olive oil

1 cup chopped yellow onions

14 teaspoon turmeric

3 cloves garlic, minced

1 teaspoon finely grated ginger root*

3 cups water

12 teaspoon salt

4 cups cubed fresh pumpkin**

1 can chopped green chilies


In a Dutch oven or large pot, heat oil to medium medium heat. Add onions and sauté the onions for 3 to 4 minutes or until browned. Add turmeric and coat onions.

Make room in the center of the pot. Add garlic and sauté for 30 seconds to one minute. Add ginger and water; bring to a boil. Add the pumpkin cubes and cook for 15 minutes or until tender.

Add the chilies, stir and cook for 5 minutes more. Remove from heat and serve warm.

*Look for fresh ginger root in the produce section. Break off a small knob from the root. Peel thin skin with a vegetable peeler. Grate with a microplane or cheese grater. You can also chop the ginger into very small pieces with a knife.

**Be sure to buy a sugar or pie pumpkin. They are smaller in size. Cut in half, scoop out seeds, peel with a knife, and chop into cubes.

Nutritional information per serving:
100 calories 4g fat (0.5g saturated fat) 433mg sodium 3g protein 17g carbohydrate 4g fiber

Lending Library

The Karen Yontz Center's lending library is your source for heart-healthy resources including books on lifestyle, cookbooks, workout DVDs, meditation CDs, and much more.

Visit Today:

Karen Yontz Center, Located in Aurora St Luke's Medical Center, 2900 W Oklahoma Ave.
Milwaukee, WI 53125, (414) 649-5767