New American Plate Challenge

Pumpkin Stew

Weekly Recipe
Serves 4 servings. 2 cups per serving.

Pumpkin is everywhere and for good reason!  Pumpkins are rich in vitamin A, specifically beta-carotene, a potent antioxidant that gives the squash its bright orange hue. They’re also rich in fiber and make an excellent base for hearty stews like this one.


  • 1 Tablespoon
    olive oil
  • 1
    medium green bell pepper, chopped
  • 1
    medium red bell pepper, chopped
  • 1
    medium onion, chopped
  • 4
    cloves garlic, minced
  • 1/2 Teaspoon
    ground cumin (curry powder may be substituted)
  • 15 Ounces
    can pureed pumpkin (2 cups fresh may be substituted)
  • 15 Ounces
    can black beans, no salt added, drained
  • 15 Ounces
    can yellow corn kernels, no salt added, drained (1 - 1 1/2 cups fresh or frozen may be substituted)
  • 14 Ounces
    can diced tomatoes, no salt added
  • 2 Cups
    fat-free, reduced-sodium chicken broth
  • 1/4 Cup
    fresh cilantro, finely chopped, divided
  • Salt and freshly ground pepper
  • 1/4 Cup
    plain, low-fat yogurt, optional


  1. 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.

  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.

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