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20 minute dinner recipes

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Pueblo Pumpkin Stew

http://www.eatingwell.com/recipes/pueblo_pumpkin_stew.html

Here's a contemporary Southwestern-inspired vegetarian stew of fresh pumpkin, pinto beans and New Mexico chiles that can be served over brown rice as a hearty main dish.

8 servings, 1 1/2 cups each | Active Time: 1 hour | Total Time: 1 1/2 hours

Ingredients

Preparation

  1. Preheat broiler. Place New Mexico chiles (or peppers) on a foil-lined baking sheet and broil until blackened, turning so that the sides are evenly charred, 8 to 10 minutes total.
  2. Transfer the chiles (or peppers) to a large bowl, cover and let steam until the skins are loosened, 10 minutes. Uncover; when cool enough to handle, remove and discard stems, skins, seeds and ribs; chop the chiles (or peppers).
  3. Heat oil in a Dutch oven over medium heat. Add onion, ginger, serrano chiles and the roasted chiles (or peppers) and cook, stirring, until softened, about 4 minutes. Add tomatoes, cumin, garam masala and turmeric and cook, stirring often, until the tomatoes are beginning to break down, about 5 minutes.
  4. Add water and pumpkin (or squash). Bring to a boil. Reduce heat to low, cover and simmer until the pumpkin (or squash) is tender, about 30 minutes. Stir in beans and cook until heated through. Stir in Parmesan and salt.

Nutrition

Per serving : 143 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 1 mg Cholesterol; 23 g Carbohydrates; 6 g Protein; 5 g Fiber; 614 mg Sodium; 780 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 2 fat

Tips & Notes