Spiced Pumpkin Stew

As mentioned in our blog post last month, when fall arrives, pumpkin based foods are everywhere! Pumpkins are rich in vitamin A as well as fiber, making pumpkin an excellent base for hearty stews like this one from the American Institute for Cancer Research.


1 Tbsp olive oil

1 medium green bell pepper, chopped

1 medium red bell pepper, chopped

1 medium onion, chopped

4 cloves garlic, minced

1/2 tsp ground cumin

15 oz. can pureed pumpkin (2 cups fresh may be substituted)

15 oz. can black beans, no salt added, drained

15 oz. can yellow corn kernels, no salt added, drained (1-1½ cups fresh or frozen may be substituted)

14 oz. can diced tomatoes, no salt added

2 cups reduced-sodium chicken broth (vegetable 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 large saucepan warm oil over medium heat. Stir in peppers, onion and garlic and sauté about 6 minutes until peppers and onion soften. 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.

Per 2 cup serving (makes 4 servings): 301 calories, 5 g total fat (1 g saturated fat), 57 g carbohydrate, 14 g protein, 14 g dietary fiber, 307 mg sodium.

Source: www.aicr.org