Pumpkin and White Bean Stew

By Cyrus Khambatta, PhD

Nov 25

Pumpkin and White Bean Stew

A thick and hearty stew full of fall flavors. This recipe is filling and satisfying, and is especially perfect for all of you pumpkin lovers! It is best eaten on top of leafy greens such as spinach. Enjoy!! (Recipe photo by Maria Baath of All Things Green)    

Pumpkin-White-Bean-Soup-900x900
Yields3 ServingsCategory,
Prep Time15 minsCook Time35 mins

 1 large white onion, coarsely chopped
 3 cloves garlic, minced
 1 serrano chili
 0.25 tsp hot or sweet paprika
 1 tbsp tomato paste
 4 cups white beans, great northern or cannellini (cooked)
 1 cup sugar pumpkin, peeled, seeded, and cut into 1-inch chunks
 34 cups organic vegetable broth (carton OR homemade)
 15 sprigs cilantro

1

In a stockpot on medium-high heat, sauté onion, garlic, and serrano chile with 1 tbsp water about 5 minutes. If necessary, add water 1 tbsp at a time to keep the vegetables from sticking to the pan.

2

Stir in paprika and tomato paste. Cook for 1 minute.

3

Add pumpkin, beans, vegetable stock or water, and cilantro. Bring to a boil. Reduce heat to low and simmer, partially covered, until pumpkin is tender, about 25 minutes. Remove and discard cilantro. Serve while hot.



Nutrition Facts

Serving Size 2 cups

Servings 3


Amount Per Serving
Calories 390
% Daily Value *
Total Fat 1.6g3%
Total Carbohydrate 46g16%
Dietary Fiber 27g108%
Protein 23g46%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

 1 large white onion, coarsely chopped
 3 cloves garlic, minced
 1 serrano chili
 0.25 tsp hot or sweet paprika
 1 tbsp tomato paste
 4 cups white beans, great northern or cannellini (cooked)
 1 cup sugar pumpkin, peeled, seeded, and cut into 1-inch chunks
 34 cups organic vegetable broth (carton OR homemade)
 15 sprigs cilantro

Directions

1

In a stockpot on medium-high heat, sauté onion, garlic, and serrano chile with 1 tbsp water about 5 minutes. If necessary, add water 1 tbsp at a time to keep the vegetables from sticking to the pan.

2

Stir in paprika and tomato paste. Cook for 1 minute.

3

Add pumpkin, beans, vegetable stock or water, and cilantro. Bring to a boil. Reduce heat to low and simmer, partially covered, until pumpkin is tender, about 25 minutes. Remove and discard cilantro. Serve while hot.

Pumpkin and White Bean Stew
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About the Author

Cyrus Khambatta, PhD earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts Plant Proof and Nutrition Rounds. He is a co-author of the upcoming book Mastering Diabetes with Robby Barbaro, MPH.

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