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Pumpkin and White Bean Stew Recipe

Yields3 ServingsPrep Time15 minsCook Time35 minsTotal Time50 mins

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)    


 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

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.


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


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.