Alkaline Diet Recipe #91: Autumn Pumpkin Stew

Autumn Pumpkin StewThis week I continue the theme of using pumpkins and seasonal vegetables in our weekly alkaline recipe, as I believe in the importance of eating seasonal foods and particularly pumpkins are at their best in the autumn months.

This is a delicious pumpkin stew which contains other healthy and alkaline vegetables like carrots, pumpkins, new potatoes, onions and garlic which are all packed with a wide range of nutrients.

The word pumpkin originates from the word “pepon”, which is Greek for “large melon”. They are available in various shapes and sizes and they are a great source of vitamin C, potassium, vitamin A, dietary fiber and manganese and are a good source of folate and omega 3 fatty acids.

This nutritious and alkaline stew will definitely keep you warm and fill you up nicely in these chilly autumn nights!

Autumn Pumpkin Stew

Serves 4


1 kg of pumpkins
1 large or 2 medium sized onions
4 carrots
4 new potatoes
1-2 red chillies
2-3 garlic cloves
1 mug of brown basmati rice
4 tbsp extra native olive oil
1 1/4 litres of yeast-free vegetable stock
A handful of parsley, finely chopped
A pinch of celtic sea salt or himalayan crystal salt
Freshly ground pepper


Peel the pumpkin, carrots, onions, garlic cloves and potatoes. Cut the onion into fine pieces and finely chop the garlic cloves. Cut the carrots into slices and cut the potatoes into cubes. Deseed the pumpkin and cut into cubes. Deseed the chillies and cut into fine pieces.

Gently fry the onions and garlic in olive oil. Add the rice, mix well, and add pumpkins, carrots, potatoes and the chillies. Steam for about 10 minutes. Add the stock, season with salt and pepper and cook on low heat for another 30 minutes. Stir in the parsley and leave to rest in the open pot for about 5 minutes.


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  4. Jaeger LeCoultre Reply

    Quite right! It is good idea. I support you.

  5. martin hurford Reply

    how do you steam it all or do you mean simmer?

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