From the Kitchen of Dr. Bonnie Brock, NMD, MPH, RD
Pumpkin seed benefits include potentially lowering your risk of cancer and diabetes, improving prostate health and testosterone production, supporting heart health and immunity, and reducing inflammation. Pumpkin seeds are loaded with essential fatty acids, protein and zinc. Zinc is an essential trace element that helps balance hormones and is beneficial for testosterone, prostate, and sexual functions. This pumpkin chili has both pureed pumpkin, which is loaded with vitamin A and carotenoids for eye health and fertility, and pumpkin seeds.
Ingredients
· 1 yellow onion
· 1 carrot
· 1 bell pepper
· 1 jalapeno
· 2-3 cloves of garlic
· 1 tsp olive oil
· 1 Tbsp soy sauce or tamari
· 2 1/2 tablespoon mild chili powder
· 1 tsp dried oregano
· 1 tsp ground cumin
· 1 14.5 ounce can of diced tomatoes
· 1 ½ cups pureed pumpkin
· 2 cups vegetable broth or water
· 3 cups cooked beans
· 1 Tbsp lime juice
Instructions:
1. Chop onions, carrot, pepper and saute in oil over medium heat for 5 mins.
2. Mince jalapeno and garlic. Add them plus soy sauce and spices to pan and continue to saute 30 secs.
3. Add tomatoes, pumpkin, broth and beans and simmer for 15 mins
4. Turn off heat, stir in lime juice and serve.
5. Top with toasted pumpkin seeds
