Quantcast

From Our Blog

More from the blog »
WCRF/AICR
Global Network

Health-e-Recipes

Moroccan Seven Vegetable Tagine

Print this recipe:

right arrowAs a Word doc
right arrowAs a PDF

October 7, 2014 | Issue 525

Spiced Pumpkin Stew

Pumpkin Stew

Pumpkin is everywhere – in coffee, desserts, and even mac and cheese. And there are quite a few reasons to indulge in this fall staple. Pumpkins are rich in vitamin A, specifically beta-carotene, a potent antioxidant that gives the squash its bright orange hue. They’re also rich in fiber and make an excellent base for hearty stews like this one.

Makes 4 servings.

Per 2 cup serving: 301 calories, 5 g total fat (1 g saturated fat),
57 g carbohydrate, 14 g protein, 14 g dietary fiber, 307 mg sodium.

  • 1 Tbsp. olive oil
  • 1 medium green bell pepper, chopped
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1/2 tsp. ground cumin (curry powder may be substituted)
  • 1 (15 oz.) can pureed pumpkin (2 cups fresh may be substituted)
  • 1 (15 oz.) can black beans, no salt added, drained
 
  • 1 (15 oz.) can yellow corn kernels, no salt added, drained (1-1½ cups fresh or frozen may be substituted)
  • 1 (14 oz.) can diced tomatoes, no salt added
  • 2 cups reduced-sodium chicken broth (vegetable may be substituted)
  • 1/4 cup fresh cilantro, finely chopped, divided
  • Salt and freshly ground black pepper to taste
  • 1/4 cup plain, low-fat yogurt, optional

Directions

  1. In large saucepan warm oil over medium heat. Stir in peppers, onion and garlic and sauté about 6 minutes until peppers and onion soften. Stir in cumin and continue to cook 1-2 minutes.
  2. Pour in pumpkin, beans, corn, tomatoes and broth. Add 1 teaspoon cilantro and season with salt and pepper to taste. Bring to boil then reduce heat. Cover and simmer 25 minutes.
  3. Divide stew among four bowls and garnish with cilantro and yogurt, if desired.

link to share on Facebook  link to share on Twitter   link to share on Pinterest  link to share Blog

Grocery list

Olive oil
Green bell pepper
Red bell pepper
Onion
Garlic
Cumin
Pureed pumpkin
Black beans
Yellow corn kernels
Diced tomatoes
Reduced-sodium chicken (or vegetable) broth
Cilantro, finely chopped
Salt and freshly ground black pepper
Plain, low-fat yogurt

You might
also like

The Science of Squash

Research: Reducing Cancer Risk for Women

Recipe Extra:
Pumpkin Buckwheat Muffins

Did You Know?

Both fresh and canned pumpkin are excellent nutrition choices. Just make sure the canned pumpkin is plain, solid pack pumpkin and not sugar-laden pumpkin pie mix.

Questions: Ask Our Staff

Talk to us!

Our planned giving staff is
here to help you!

Ann Wrenshall Worley

Ann Wrenshall Worley

Assistant Director of Planned Giving

Call Us: (800) 843-8114

Send us a note