Savory Pumpkin Stew
Yield
4 servingsPrep
10 minCook
50 minReady
60 minLow Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | each |
onions
diced |
|
| 2 | cups |
vegetable stock
or water |
|
| 3 | Cloves, |
garlic
minced |
*
|
| 2 | tablespoons |
vegetable oil
|
|
| 3 | cups |
pumpkin
peeled, seeded, chopped |
|
| 2 | tablespoons |
prepared mustard
|
|
| ¾ | teaspoon |
cinnamon
ground |
|
| 2 | tablespoons |
apple cider
|
*
|
| 1 | x |
vinegar
|
*
|
| 2 | each |
potatoes
peeled, chopped |
|
| 2 | tablespoons |
whole-wheat flour
|
|
| 1 | cup |
green peas
frozen |
|
| 1 | cup |
corn
frozen |
|
| 1 | x |
salt
pepper to taste |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | each |
onions
diced |
|
| 473 | ml |
vegetable stock
or water |
|
| 3 | Cloves, |
garlic
minced |
*
|
| 3E+1 | ml |
vegetable oil
|
|
| 7.1E+2 | ml |
pumpkin
peeled, seeded, chopped |
|
| 3E+1 | ml |
prepared mustard
|
|
| 3.8 | ml |
cinnamon
ground |
|
| 3E+1 | ml |
apple cider
|
*
|
| 1 | x |
vinegar
|
*
|
| 2 | each |
potatoes
peeled, chopped |
|
| 3E+1 | ml |
whole-wheat flour
|
|
| 237 | ml |
green peas
frozen |
|
| 237 | ml |
corn
frozen |
|
| 1 | x |
salt
pepper to taste |
*
|
Directions
Sauté onion and garlic in oil until transparent, about 4 minutes.
Add pumpkin and potatoes and cook, stirring occasionally, for 5 minutes.
Stir in flour until dissolved.
Add vegetable broth or water, 1 cup at a time.
Stir in mustard, cinnamon and vinegar.
Simmer uncovered stirring occasionally, over medium-low heat for 30 minutes, or until sauce is thick and vegetables are tender.
Add peas and corn and cook 5 minutes more.
Season to taste with salt and pepper.
Serves 4.
Variations: *Turn this stew into a potpie by baking in a pie pan lined with a biscuit crust.
*Substitute butternut squash for the pumpkin.
