Pumpkin White Bean Stew
A creamy, herby stew of pumpkin and white beans, topped with chopped hazelnuts.
- Prep
- 10 min
- Stew
- 20–25 min*
- Serves
- 1 (est.)
Ingredients
- 1/3 cup dried white kidney beans (soaked overnight and cooked) (~3/4 cup cooked)
- 1 tsp olive oil
- 1 garlic clove, minced
- 1/4 cup red bell pepper, diced
- 1/2 cup pumpkin, peeled and cubed (or red kuri/squash)
- 1/2 tsp dried thyme
- 1/2 tsp dried basil
- 1/4 tsp dried parsley
- 1/4 tsp sea salt (adjust to taste)
- 1/4 tsp black pepper
- Water from cooking the beans (as needed)
- 1 tbsp hazelnuts, chopped (for topping)
- Optional: squeeze of lemon before serving
Nutrition
Per serving (1/1 of batch), estimated
- Calories
- 315 kcal
- Protein
- 15.3 g
- Carbohydrates
- 46.2 g
- Fat
- 9.4 g
- Fibre
- 11.4 g
Method
- 1
Cook soaked beans until soft and reserve the cooking water.
- 2
Heat olive oil, sauté garlic, bell pepper, and pumpkin until slightly softened.
- 3
Add herbs, salt, pepper, and some bean water. Simmer until pumpkin is soft.
- 4
Blend lightly to create a creamy texture while keeping some chunks.
- 5
Stir in cooked beans and simmer for 2 more minutes.
- 6
Serve topped with hazelnuts and a squeeze of lemon if desired.
Pumpkin and white beans give a useful mix of soluble fibre and plant protein. Add greens at the end and freeze extra portions for an easy fibre-rich meal later in the week.
Notes
Nutrition basis: Estimated yield: 1 serving; ¾ cup cooked beans used as specified; includes 1 tbsp chopped hazelnuts. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.
* If using dried beans, soak 8–12 hours then cook separately 60–90 min or until tender.