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Cook Up a Hearty Pumpkin Stew

Pumpkin is ubiquitous during fall, making appearances in coffee, muffins and breads, desserts, main dishes, and more and there are quite a few reasons to indulge. Pumpkins are rich in vitamin A, specifically beta-carotene, a potent antioxidant that gives these gourds their bright orange color. They’re also rich in fiber and make an excellent base for hearty stews like this one.

NOTE: Both fresh and canned plain, solid pack pumpkin are excellent nutritional choices, but avoid canned pumpkin pie mix which is high in sugar.

Spiced Pumpkin Stew

Courtesy of American Institute for Cancer Research (
Makes 4 servings

  • 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 or curry powder
  • 1 (15 oz) can pureed pumpkin (2 cups fresh may be substituted)
  • 1 (15 oz) can black beans, no salt added, drained
  • 1 (15 oz) can yellow corn kernels, no salt added, drained (1–1½ cups fresh or frozen may be substituted)
  • 1 (14 oz) can diced tomatoes, no salt added
  • 2 cups reduced-sodium chicken or vegetable broth
  • 1/4 cup fresh cilantro, finely chopped, divided
  • Salt and freshly ground black pepper to taste
  • 1/4 cup plain, low-fat yogurt, optional


  1.  In a 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 or curry powder and continue to cook 1–2 minutes.

  2. 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.

  3.  Divide stew among four bowls and garnish with cilantro and yogurt, if desired.

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