Recipes

Pumpkin Stew

With the beginning of Fall and pumpkin season upon us, what sounds more comforting than a hearty pumpkin stew? I don’t know about you, but when October comes around, pumpkin tastes good in (almost) everything! Adding the beans, kale, and gnocchis makes this dish a filling, balanced meal filled with flavor and seasonal flare.

Pumpkin is a winter squash that is technically a fruit since it has seeds, but is more like a vegetable based on its nutrient profile. Pumpkin is high in nutrients and antioxidants such as vitamin A, fiber, vitamin K, potassium, vitamin C, B vitamins, and vitamin E. There are different varieties of pumpkins, such as those used for carving, miniature ones, pie pumpkins which are sweeter, and white ones used for cooking.1 Give this soup a try for the health benefits and flavor of the fall!

Servings: 8-10

Ingredients:

  • 1 onion, peeled and chopped
  • 1 tbsp olive oil
  • 1 tbsp chopped garlic
  • 1- 29 oz (1 lb, 13 oz) can of pureed pumpkin
  • 6 cups water
  • 2 cups of raw kale, washed and chopped
  • 1 tsp cumin
  • 1 tsp black pepper
  • 1 tsp chicken/vegetable bouillon or base
  • 1- 15.5 oz can of low sodium cannellini beans, drained and rinsed
  • 1- 15.5 oz can of low sodium kidney beans, drained and rinsed
  • 2- 16 oz packages of whole wheat gnocchi

Instructions:

  1. Wash all produce (i.e. onion and kale)
  2. Place the chopped onion, olive oil and chopped garlic in a large pot and saute on medium heat until the onion is translucent, about 5 minutes.
  3. Add the pumpkin, water, chopped kale, cumin, black pepper, and bouillon base and stir well.
  4. Add the rinsed beans to the pot and mix.
  5. Cook until boiling, about 10 minutes, lower the heat and simmer for another 20 minutes.
  6. Add the gnocchi and cook for another 5 minutes or until the gnocchi are soft and heated through.
  7. Serve, and enjoy!

By: Nicole Parello, MS, RD, CDN

Reference:

Jennings, KA. Pumpkin: Nutrition, Benefits and How to Eat. Healthline. 2016.Available at: https://www.healthline.com/nutrition/pumpkin-nutrition-review#section6. Accessed September 24th, 2019.

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