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Spiced pumpkin stew

October 17, 2016 | Tanya M. Salcido
Pumpkin stew

It’s the perfect time of year to indulge in healthy, hearty meals

A fall staple, pumpkin, is rich in vitamin A, specifically beta-carotene, a potent antioxidant required by the body for maintaining the integrity of skin. Pumpkin is also rich in fiber and makes an excellent base for hearty stews.

A diet featuring squash, beans and an array of vegetables helps increase energy and can help decrease the risk of obesity, diabetes and heart disease, says Natalia Ullrich, MS, RD, of the UCI Health Weight Management Program.

Aside from being an excellent source of fiber, pumpkin also provides an essential vitamin for good vision, says Ullrich.

Spiced Pumpkin Stew

Servings: 4


  • 1 tablespoon olive oil
  • 1 medium green bell pepper, chopped
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1/2 tablespoon ground cumin (curry powder may be substituted)
  • 1 15-ounce can pureed pumpkin (2 cups fresh may be substituted)
  • 1 15-ounce can black beans, no salt added, drained
  • 1 15-ounce can yellow corn kernels, no salt added, drained (1½ cups fresh or frozen may be substituted)
  • 1 14-ounce can diced tomatoes, no salt added
  • 2 cups reduced-sodium chicken broth (vegetable broth 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)


In a large saucepan, warm oil over medium heat. Stir in peppers, onion and garlic and sauté for roughly 6 minutes until peppers and onion soften. Next, stir in cumin and continue to cook 1-2 minutes.

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.

Divide stew among four bowls and garnish with cilantro and yogurt, if desired.

Nutritional Information

  • 301 calories
  • 5 g fat (1 saturated fat)
  • 57 g carbohydrates
  • 14 g protein
  • 14 g dietary fiber
  • 307 mg sodium

Recipe from the American Institute for Cancer Research

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