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Savory Pumpkin Stew

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Submitted by patbills

YIELD

4 servings

PREP

10 min

COOK

50 min

READY

60 min

Ingredients

1 1
EACH EACH ONIONS
diced
2 473
CUPS ML VEGETABLE STOCK
or water
3 3
CLOVES, CLOVES, GARLIC
minced *
2 3E+1
TABLESPOONS ML VEGETABLE OIL
3 7.1E+2
CUPS ML PUMPKIN
peeled, seeded, chopped
2 3E+1
TABLESPOONS ML PREPARED MUSTARD
¾ 3.8
TEASPOON ML CINNAMON
ground
2 3E+1
TABLESPOONS ML APPLE CIDER *
1 1
X X VINEGAR *
2 2
EACH EACH POTATOES
peeled, chopped
2 3E+1
TABLESPOONS ML WHOLE-WHEAT FLOUR
1 237
CUP ML GREEN PEAS
frozen
1 237
CUP ML CORN
frozen
1 1
X 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 490g (17.3 oz)
Amount per Serving
Calories 269 27% from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 176mg 7%
Total Carbohydrate 16g 16%
Dietary Fiber 10g 41%
Sugars g
Protein 14g
Vitamin A 582% Vitamin C 35%
Calcium 9% Iron 21%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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