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  • Pumpkin, Kale and Black Bean Stew

    Monday, December 5, 2011

    kale black bean and pumpkin stew
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    I am challenging myself to clean out my cupboards by the end of the year–and not throw anything away in the process. This means I have to get creative about using up lots of diverse ingredients. As I ponder the possibilities, I can almost hear Ted Allen’s voice challenge me by asking what I can create using a can of black beans, a can of lite coconut milk and a can of pumpkin. I stare at them as though they were the most important pieces to a puzzle I had been working tirelessly to solve. Though I am pretty confident that pumpkin and coconut milk will be supportive partners in a savory dish, I wonder if the black beans could play along. Finally, After perusing my spice rack, I decide to make a stew inspired by some of my favorite flavors.  With inspiration in hand, I venture to the grocery store for just a few more ingredients to complete the puzzle.

    kale black bean pumpkin stew gluten free

    One of the ingredients I have been trying to incorporate into my diet more regularly is kale, but I haven’t had much success. I have discovered that a great way to sneak more greens into a meal is to add them to soup…so the recipe is complete–Pumpkin, Kale and Black Bean Stew. (hmmm…maybe I should call it Gourdgeous Pumpkin, Kale and Black Bean Stew…too much?)

    As if living in my own version of Chopped, I now find myself wondering what do with cornmeal, fire roasted tomatoes and pecans….
    © 2012 Nancy Granada Kindred Kitchen

    Pumpkin, Kale and Black Bean Stew

    servings: 6 | time: about 45 minutes

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    2 TBSP virgin coconut oil
    1 organic red pepper, diced
    1/2 large yellow onion, diced
    2 cloves garlic, minced
    1 jalapeno, minced (leaving as much seed as you wish, depending on your desired level of hot/spicy)
    2 tsp. coriander seed (or 1 tsp. ground coriander)
    1 heaping tsp. paprika (hot or sweet…depends on your taste–I used sweet)
    1 tsp. ground cumin
    1/2 tsp. turmeric
    1/2 tsp cardamom
    2 TBSP. organic coconut sugar (sometimes called coconut palm sugar)
    1 TBSP. salt
    1/2 tsp. white pepper
    3 cups fresh squash, diced (use your favorite (I used butternut))
    1 32 ounce container organic low sodium veggie broth
    2 cups water
    5-6 cups fresh kale, chopped
    2 15 ounce cans black beans, rinsed
    1 can pure pumpkin puree (NOT pumpkin pie filling)
    1 can lite coconut milk
    Juice of 1 lime
    1 handful fresh cilantro, chopped


    1. Heat the oil in a large dutch oven

    2. Add the pepper, onion, garlic and jalapeno

    3. Saute over medium heat for 3-4 minutes

    4. Add the coriander seed, paprika, cumin, turmeric, cardamom, coconut sugar, salt, and pepper to the pan and cook for 3-4 minutes

    5. Add the squash and stir to combine

    6. Add the broth and water. Reduce heat to medium low and simmer for 10 minutes (just until the squash starts to soften)

    7. Add the kale. Cover and simmer for 10 minutes

    8. Add the black beans, pumpkin puree, and coconut milk. Stir well to combine. Cover and simmer for 5 minutes

    9. Add the lime juice and cook 2-3 minutes.  Season with salt and pepper to taste

    10. Add the chopped cilantro and serve


    8 responses to “Pumpkin, Kale and Black Bean Stew”

    1. Amy says:

      I admit it…I have made this stew AT LEAST once a month since you posted this recipe!! Thank you!

    2. Nancy Granada says:

      so glad you are enjoying it Amy! 🙂

    3. Carissa says:

      Nancy, this sounds incredible!! What a great way to clean out your cupboard.l

    4. Nancy Granada says:

      @Carissa: I think some of the best soups come from cleaning out cupboards and fridges! 🙂

    5. Amy says:

      THANK GOODNESS this recipe is still on your blog. I met someone at a dinner party over the weekend who mentioned ‘good, healthy soup’ and I was, of course, compelled to mention this BEST.RECIPE.EVER!!

      Thank you, Nancy!

    6. nerida says:

      Good to make and eat on a cold and rainy day.

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