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Hearty Pumpkin Chowder with Ginger & Lime

A vibrant, hearty chowder that balances the natural sweetness of pumpkin squash with a gentle, warming spice. It's a nourishing, flavor-packed bowl of sunshine, ready in under an hour.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6
Course: Main Course, Soup
Cuisine: Spiced Caribbean-Style
Calories: 123

Ingredients
  

Pantry & Spices
  • 1 tbsp Avocado Oil
  • 1 tsp Ground Cumin
  • ½ tsp Smoked Paprika
  • 1 tsp Dried Oregano
  • Fine Sea Salt to taste
  • Freshly Ground Black Pepper to taste
Produce
  • 2 medium Shallots finely diced
  • 1 small Red Bell Pepper chopped
  • 1 small Jalapeño seeded and minced
  • 1- inch piece 2.5 cm Fresh Ginger, grated
  • 1 ½ lbs about 680 g Calabaza or Butternut Squash, peeled and cut into ¾-inch cubes
  • 1 medium Vine-Ripened Tomato chopped
  • 6 Green Onions thinly sliced (whites and greens separated)
  • ¼ cup Fresh Cilantro roughly chopped
  • 1 Lime for juicing
Liquids
  • 5 ½ cups 1.3 L Vegetable Broth, low-sodium
Garnish
  • 2 tbsp Raw Pepitas pumpkin seeds

Equipment

  • Heavy-Bottomed Dutch Oven or large pot
  • Small dry skillet
  • Chef's knife
  • Cutting board
  • Vegetable Peeler
  • Microplane or fine grater

Method
 

  1. Toast the Garnish : Place the small, dry skillet over medium heat. Add the raw pepitas and toast for 2–3 minutes, stirring frequently until they become fragrant and make a soft popping sound. Immediately transfer them to a small bowl to prevent burning.
  2. Build the Flavor Base : In the Dutch oven, heat the avocado oil over medium heat. Add the diced shallots, chopped red bell pepper, and the white parts of the green onions. Sauté for 5–7 minutes, stirring occasionally, until the vegetables have softened.
  3. Awaken the Spices : Add the minced jalapeño and grated ginger to the pot, stirring for one minute more until highly aromatic. Add the cubed squash, then sprinkle evenly with the ground cumin, smoked paprika, and dried oregano. Stir to coat the squash and cook for another 2 minutes to toast the spices.
  4. Simmer to Perfection : Pour in the vegetable broth and add the chopped tomato. Season with a generous pinch of salt and a few grinds of black pepper. Raise the heat to bring the liquid to a gentle boil, then immediately reduce the heat to low. Cover the pot partially and maintain a steady, gentle cooking state for 30 minutes, or until the squash is easily pierced with a fork.
  5. Freshen and Finish : Turn off the heat. Stir in the roughly chopped cilantro, the reserved green parts of the green onions, and the fresh juice of one lime.
  6. Serve and Garnish : Taste the chowder and adjust the seasoning with additional salt if necessary. Ladle into individual bowls and top each serving with a sprinkle of the toasted pepitas.

Notes

👨‍🍳 Chef’s Notes

Storage: Leftover chowder can be stored in an airtight container in the refrigerator for up to 4 days. The flavors will continue to meld and deepen overnight. Reheat gently on the stovetop.
Ingredient Swaps: For a creamier, more luxurious texture, use an immersion blender to partially blend the soup directly in the pot. Butternut or acorn squash are excellent substitutes if you cannot find calabaza. For a milder version, omit the jalapeño entirely.
Troubleshooting: If the chowder is thicker than you prefer, stir in an additional ¼–½ cup of warm broth until it reaches your desired consistency. If it’s too thin, allow it to reduce by simmering uncovered for another 5–10 minutes at stage 4.

Nutrition (per serving, approx.):

  • Calories: 123 kcal
  • Protein: 3 g
  • Carbs: 21 g
  • Fat: 4 g (Sat Fat: 0.6 g)
  • Fiber: 4 g
  • Sugar: 8 g
  • Sodium: 130 mg
  • Cholesterol: 0 mg
  • Potassium: 712 mg