Pumpkin and White Bean Stew Recipe

Article written and reviewed by Cyrus Khambatta, PhD
Published November 25, 2017

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

[one_half_first]

 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

[/one_half_first]

[one_half_last]

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.

[/one_half_last]



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 Recipe

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

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 co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus 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-author of many peer-reviewed scientific publications.

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 The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106.

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024.

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414.

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047.

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14. https://doi.org/10.1074/mcp.M112.021204.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010.

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116. https://doi.org/10.1152/ajpendo.00524.2009.