Nutrition and Eating

Recipe: Pumpkin Stew

Pumpkin: whether in the shape of a spiced latte, loaf of bread or decadent pie, it's terrific. And fortunately, fall's signature squash is just as healthy as it is tasty.

This recipe for pumpkin stew is heavy on the veggies, but easy on your waistline, so you won’t feel guilty heading back for seconds – or thirds!

Yield: 4 to 6 servings
Total time: About 40 minutes


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 medium carrot, chopped
  • 1 medium potato, chopped
  • 1 garlic clove, minced
  • 1 (14.5 oz) can crushed tomatoes
  • 1 (16 oz.) can solid-pack pumpkin
  • 1/3 cup creamy peanut butter
  • 2 tablespoons soy sauce
  • 2 teaspoons hot or mild curry powder
  • 2 cups vegetable broth
  • 1 ½ cups cooked or 1 (15.5 oz.) can kidney beans, drained and rinsed
  • 1 cup thawed frozen peas
  • ¼ cup chopped unsalted roasted peanuts
  • 2 tablespoons minced fresh parsley


  • In large pot, heat the oil over medium heat.
  • Add the onion, carrot, potato and garlic. Cover and cook until softened (about 7 minutes).
  • Stir in the tomatoes, pumpkin, peanut butter, soy sauce, curry powder, and stock – stirring after each addition – until well blended. 
  • Mix in the beans and chilies, and then simmer. Stir occasionally, until the stew is hot and the flavors are blended (about 20 minutes).
  • Shortly before serving, stir in the peas.
  • Serve hot – garnished with peanuts and parsley.

Learn more about the health benefits of this recipe in our Health Library:

Recipe and nutrition information provided by the TriHealth Fitness & Health Pavilion.
Photo courtesy of
Tags Nutrition and Eating