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Praise for Pumpkin!

Updated: Oct 6, 2020

Fall is upon us and so are the pumpkins! They are everywhere, in all shapes and sizes. Many of us only know the pumpkin as something we carve into a jack-o-lantern, but eating the pumpkin meat and seeds is so good for our immunity, our eyes and cancer fighting ability. This recipe makes enough for a small gathering:)


  • 2 cups of Extra firm tofu or tempeh

  • 3 tablespoons of avocado oil

  • 2 T muun chi kvass

  • 1/2 c muun chi CoCoFir

  • 3 large potatoes skin on, 1” cubes

  • 4 medium carrots, sliced

  • 1 large yellow pepper, cut 1/2-inch squares

  • 4 garlic cloves, crushed

  • 1 medium yellow onion, chopped

  • 1-2 teaspoons salt

  • 1/2 teaspoon pepper

  • 1 tsp cinnamon

  • 1/2 tsp clove

  • 1 tsp rosemary and thyme blend

  • 2 c diced tomatoes

  • 1 pumpkin (10 to 12 pounds)

Drain and press your tofu under a heavy pot or a couple of cans. Marinade the cubed tofu with the muun chi CoCoFir and kvass blend, along with the spices.

Warm your oil in a large crock and add the garlic and onion. Cook for a couple of minutes til translucent. Add the potatoes, pepper, carrots, tomatoes and the tofu; cook for 30 min over med/low heat.


Carve a large opening in the top of your pumpkin as you will be serving your stew in the pumpkin. Scoop out the fibers and seed (i like to save the seeds for roasting :)


Put your stew into the pumpkin and cook in a 325 degree oven for 2 hours. Serve with International muun chi flatbread, being sure to scoop out chunks of the pumpkin with your stew.


Such a nice way to share autumn with family and friends:) and jumpstart your immune system as we prepare for flu season.



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