Pueblo Pumpkin Stew
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 fresh New Mexico chiles or Cubanelle peppers, (see Note)
- 2 tablespoons canola oil
- 1 onion, sliced
- 1 tablespoon minced peeled fresh ginger
- 2 serrano chiles, chopped
- 4 large tomatoes, chopped
- 2 teaspoons ground cumin
- 2 teaspoons garam masala, (see Note)
- 1/2 teaspoon ground turmeric
- 2 cups water
- 5 cups cubed peeled pumpkin, (see Note) or butternut squash
- 1 15-ounce can pinto beans, rinsed (see Tip)
- 2 tablespoons freshly grated Parmesan cheese
- 2 teaspoons salt
- 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.
- 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).
- 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.
- 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.
Tips & Notes
- Notes: The New Mexico chile is a long green variety that turns red in the fall; it is similar to the Anaheim.
- Cubanelles are long and light green and sometimes called Italian frying peppers.
- Garam masala is a blend of spices used in Indian cooking, usually including cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.
- Look for smaller-size pumpkins, which have more tender and flavorful flesh than the larger ones, for this recipe. And for food-safety concerns, don't use carved jack-o'-lanterns.
- Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch. You'll find our Bean Cooking Guide at eatingwell.com/guides.
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.
Nutrition Bonus: Vitamin C (215% daily value), Vitamin A (130% dv), Folate & Potassium (22% dv), Iron (15% dv)
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- Super Bowl