Corn Bean & Pumpkin Stew

chefs-mate chefs-mate 0 Comments
Servings: 4 Difficulty: Advanced
Jump To Recipe Print Recipe
A hearty, smoky-sweet vegan stew blending earthy pumpkin with savory beans and fresh corn
Corn Bean & Pumpkin Stew recipe image

This comforting Corn Bean & Pumpkin Stew is a vibrant celebration of autumn flavors, perfect for cozy weeknight dinners. The dish features tender cubes of pumpkin that melt into a rich, tomato-based broth, balanced by the earthiness of pinto beans and the sweetness of fresh corn kernels. Warm spices like cumin, cinnamon, and cloves create a complex, aromatic backbone, while fresh serrano chilies add a gentle kick. It’s a nourishing, plant-based meal that comes together in one pot, offering a satisfying texture and deep, home-style flavor. Serve it with crusty bread or tortillas to soak up every last drop of the savory sauce. Ideal for chilly evenings when you need something wholesome and filling.

Corn Bean & Pumpkin Stew recipe image
Print Recipe

Corn Bean & Pumpkin Stew

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Advanced
Servings: 4 Calories: 85.8

Description

This comforting Corn Bean & Pumpkin Stew is a vibrant celebration of autumn flavors, perfect for cozy weeknight dinners. The dish features tender cubes of pumpkin that melt into a rich, tomato-based broth, balanced by the earthiness of pinto beans and the sweetness of fresh corn kernels. Warm spices like cumin, cinnamon, and cloves create a complex, aromatic backbone, while fresh serrano chilies add a gentle kick. It&# 226;ÂÂs a nourishing, plant-based meal that comes together in one pot, offering a satisfying texture and deep, home-style flavor. Serve it with crusty bread or tortillas to soak up every last drop of the savory sauce. Ideal for chilly evenings when you need something wholesome and filling.

Ingredients

Directions

  1. Cook the soaked pinto beans in plenty of water with 1/2 teaspoon salt for about 1.5 hours, or until tender.
  2. Drain the beans, reserving the cooking liquid (broth) for later use in the stew.
  3. In a small dry skillet over medium heat, toast the cumin seeds until fragrant.
  4. Add the oregano to the skillet, stir for 5 seconds, then quickly transfer the spices to a plate to cool.
  5. Combine the toasted spices with the cinnamon stick and cloves, then grind them into a fine powder using a spice mill or mortar and pestle.
  6. In a large heavy-bottomed pot or Dutch oven, heat a little oil over high heat and sauté the diced onion for 1 minute.
  7. Reduce heat to medium and add the garlic, ground spice mixture, paprika, and 1 teaspoon salt.
  8. Stir well to combine, then add 1/2 cup of the reserved bean broth and cook, stirring occasionally, until the onion is soft.
  9. Add the chopped tomatoes (and their juice) to the pot and cook for 5 minutes.
  10. Stir in the cubed pumpkin and another cup of bean broth or stock.
  11. Simmer covered for 20 to 30 minutes, until the pumpkin is half-cooked but still firm.
  12. Add the corn kernels, cooked beans, and chopped serrano chilies to the pot.
  13. Thin the stew with reserved tomato juice and additional broth or stock as needed to reach your desired consistency.
  14. Continue cooking until the pumpkin is completely tender.
  15. Taste the stew and adjust seasoning with more salt if necessary.
  16. Serve hot, garnished with fresh chopped cilantro or parsley.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 85.8kcal
% Daily Value *
Total Fat 0.4g1%
Saturated Fat 0.1g1%
Cholesterol 0.0mg0%
Sodium 3.0mg1%
Total Carbohydrate 16.2g6%
Dietary Fiber 5.4g22%
Sugars 0.6g
Protein 5.4g11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: stew, pumpkin, beans, corn, vegan, plant-based, hearty, comfort food, fall recipe, winter squash, pinto beans, spiced, one-pot, easy dinner, healthy, savory, american cuisine, vegetarian, seasonal, family meal
Recipe Card powered by WP Delicious