Pumpkin, Kale and Black Bean Stew
It may not be snowing in Barcelona, but the fact that on the street there is an average of 8 degrees at night makes me crave delicious warm dishes. The best thing of casseroles is that you can make large batches and eat the leftovers the next day, which are even better, with a settled and deeper flavor.
This stew is made with the basic ingredients of the cold season: pumpkin, kale and beans. Made over low heat in a spicy tomato stew, a fairly simple recipe that is one I tend to go always I feel like something warm and comforting. Cumin, cilantro and paprika were the spices I used, but a good curry would also look great. I used black beans but you could perfectly use white beans, chickpeas or even quinoa.
To make this delicious stew of pumpkin, kale and black beans used a hokkaido pumpkin, is a pumpkin with a wider and rounder shape than the usual buternutt squash, have a reddish skin that softens when cooked, you can even eat it!! It is one of the richest and most delicate pumpkins, if doesn’t have many fibers and has a harder flesh and with a delicious chestnut flavor. And besides, you can eat even raw!
Its orange color indicates that it is rich in beta-carotene, a provitamin that our body can transform into vitamin A. It also contains significant amounts of vitamin B1, B2, B6, C, as well as folic acid, magnesium, iron and phosphorus.
If you make this recipe, let me see it! Tag your photo with @healthyforkful on Instagram.
This stew of pumpkin, kale and black beans is delicious, with exquisite and very subtle flavors, perfect for those days that we want something warm and comforting.
- 1/2 red onion cut in julienne
- 1/2 pumpkin I used hokkaido
- 1 clove garlic
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon coriander seeds
- 1 chilli pepper optional
- ½ teaspoon of paprika
- 200 grams of chopped tomatoes in a tin
- 500 ml vegetable broth or water
- 200 grams of black beans cooked
- 2-3 leaves of kale
- Extra virgin olive oil
- Salt and freshly ground black pepper
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Heat a little oil in a pot over medium heat. Add the onion and sauté, stirring occasionally, until the onion is translucent, about 4 minutes.
Add the pumpkin, a pinch of salt, and stir. Let the pumpkin cook for a few minutes, then add the garlic, cumin, cilantro, paprika and chilli if you want it spicy, leave a couple of minutes for the spices to release their fragrance. Add the tomatoes, broth or water. Cover and simmer until the pumpkin is tender, about 20-30 minutes. Add the black beans and cook for 5 more minutes.
Add the kale, cover and turn off the heat, with the heat it will be done. Try and adjust the spices if necessary.
The leftover stew can be frozen or stored in the refrigerator for 3 to 4 days.