Description
Pumpkin White Bean Stew is a hearty and nutritious dish that combines the rich flavors of pumpkin with the creamy texture of white beans, perfect for chilly days.
Ingredients
Scale
- 1 medium pumpkin (about 2–3 lbs), peeled, seeded, and cubed
- 2 cups white beans (canned or cooked from dry)
- 4 cups vegetable broth
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 stalks celery, diced
- 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
Instructions
- Gather all your ingredients. Peel, seed, and cube the pumpkin into bite-sized pieces. If using dried white beans, soak them overnight and cook until tender.
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until softened.
- Stir in the minced garlic, dried thyme, and ground cumin. Cook for an additional 1-2 minutes until fragrant. Add the cubed pumpkin and cooked white beans, then pour in the vegetable broth. Season with salt and pepper.
- Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for about 25-30 minutes until the pumpkin is tender.
- Once tender, taste the stew and adjust seasoning if needed. Ladle into bowls and garnish with fresh thyme. Serve warm with crusty bread or a salad.
Notes
- Consider adding chili powder or cayenne pepper for a spicy kick.
- Fresh herbs like parsley or cilantro can be used for garnish.
- Spinach or kale can be added for extra nutrition.
- Sweet potatoes can be included for added sweetness and texture.
- Bay leaves can enhance the flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 3g
- Sodium: 400mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg
Keywords: Pumpkin, White Bean, Stew, Vegan, Comfort Food