Bean-Pumpkin Stew

Updated: May 12, 2020


It's a hearty, satisfying meatfree stew! every ingredient has a special role in this healthy bowl of comfort. I think I'll try adding cashew nuts or peanuts next time!


INGREDIENTS

1 Tbsp butter or coconut oil

2 cloves garlic, minced

1 tsp minced ginger

1 small onion, diced

2 carrots, diced or cut into strips

1 bell pepper, diced (optional)

1/4 lb pumpkin, grated or finely diced

1 stalk escallion, diced

4 pimento grains crushed or whole

3 - 5 sprigs thyme

1/2 cup vegetable broth (optional)

1 - 2 cups coconut milk

black pepper as desired

all purpose seasoning/seasoned salt to taste

1 whole scotch bonnet pepper

1/2 tsp or more turmeric

1 (10oz) can broad beans

1 (10oz) can red kidney beans

6 - 8 okras, chopped

salt and black pepper as desired


METHOD


  1. In a thick based pot, heat butter or oil in pot and saute onion, garlic, bell pepper and carrots till cooked.

  2. Add coconut milk, all purpose seasoning, broth, pumpkin , black pepper, turmeric, scotch bonnet, escallion, fresh thyme and pimento.

  3. Simmer all the ingredients till pumpkin is mashed and has thickened the mixture.

  4. Add canned beans and okra then continue till okra is cooked and beans have absorbed the sauce but still firm.

  5. Serve hot.

YIELD : approx. 3 servings

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