Pumpkin and Black Bean Stew

Pumpkin and Black Bean Stew

Oct 09, 2017

Don't you just love Fall? I love the cooler temperatures because that means warm and hearty meals. Nothing is more comforting on a cold night than a warm and delicious meal. This recipe incorporates fiber rich beans, zesty salsa and an unexpected twist---PUMPKIN. We all know that pumpkin is the new black and we see it popping up in so many foods and recipes. I love the fact that pumpkin is packed with fiber, vitamin A and adds a seasonal orange color to your recipes. Pair this stew with some crushed up tortilla chips, fresh cilantro, shredded 2% cheddar cheese and a dollop of low fat plain Greek yogurt.

 pumpkin soup.jpg

 

 

 

Pumpkin and Black Bean Stew

Prep/Cook Time: 20 minutes    Number of Servings: 6

 

Ingredients:

 

  • 1 - 15oz can pure pumpkin
  • 1 - 15oz can no salt added sweet corn, drained
  • 1 - 15oz can no salt added black beans, rinsed and drained
  • 2 cups of mild to hot “fresh” style salsa (depending on your preference)
  • 4 cups unsalted chicken stock/broth
  • 2 cups shredded rotisserie chicken
  • ½ Tablespoon cumin
  • ½ Tablespoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon paprika
  • Freshly ground black pepper, to taste
  • Pinch of red pepper flakes (optional)

 

Directions:

 

  1. Combine all ingredients in large pot and bring to a boil. Simmer for 10-15 minutes or longer if you like.

 

  1. Serve with your choice of garnishments such as a dollop of plain non-fat Greek yogurt, fresh chopped cilantro and tortilla strips.

 

Nutrition Facts (per serving):

Calories: 206       Protein:  21gm    Total Carbohydrates:  25gm    Fiber:  8gm   

Total Fat:  2.5gm    Cholesterol:  38mg     Sodium:   653mg

 

Hope Danielson, Director of Health and Wellness for County Market



Tags: Pumpkin, Stew
Category: Recipes

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