A Strong Base
Using vegetable broth as a base adds a depth of flavor to the soup, as all the ingredients cook in the rich, savory base. It also ties together the flavors of the soup, helping different ingredients blend seamlessly. Look for high-quality vegetable broth that has simple ingredients and ideally no added oils.
Fresh is Best
While we love the convenience of dried herbs and spices, there is definitely an added quality of taste when you use the fresh ingredient. In this recipe, using fresh cilantro, garlic, onion, and jalapeno pepper take the flavor profile to the next level.
Pumpkin – Not Just for Decoration (Or Spiced Lattes)!
As usual, we’re here to tell you how commonplace, simple foods are actually superfoods – pumpkin is right on brand! While pumpkins are often eaten in pies, sipped in lattes, or carved into silly faces on Halloween, pumpkins can be used in many other ways, including savory stews like this one!
Pumpkin has been used in European, Asian, and African countries as medicine for its anti-inflammatory, antioxidant, antiviral, and antidiabetic properties in basically every part of this amazing food (skin, flesh, and seeds). For diabetes specifically, pumpkin has been shown to reduce blood glucose levels in type 2 diabetic patients, and is rich in biologically active components that help stabilize blood glucose and reduce the need for insulin. In Mexico and China, herbal tinctures used to treat diabetes typically include pumpkin.
But it’s not just all about the health-factors! Although you know we love those. In this stew, pumpkin provides the creamy texture, subtle sweetness, and vibrant orange color that you will love.
Creamy Beans
People who eat more beans are less likely to develop diabetes. In those who already have developed type 2 diabetes, adding one cup of beans per day was more effective at lowering A1c values than adding fiber to the diet through whole wheat products – and it lowered risk of cardiovascular disease too.
Navy beans are a white bean that is mild in flavor, allowing them to soak up the seasonings. Unlike firmer beans, navy beans are soft and add a creaminess to the broth as they break down slightly in the cooking process.
Warm Up On a Winter Day
While you can enjoy this soup during any time of year, it is a perfect fit for any cozy fall or winter evening. The colors, warmth, and heartiness are soothing and calming to the soul.
Pumpkin and White Bean Stew
Ingredients
- 1/2 cup White Onion Coarsely chopped
- 3 cups White Navy Beans Cooked
- 1 cup Sugar Pumpkin Sugar-free, peeled, seeded, and cut into 1-inch chunks
- 1/2 cup Cilantro Optional
- 2 Garlic Cloves, minced
- 1/4 cup Jalapeno Pepper
- 1/2 tsp Paprika Hot or sweet
- 1/4 cup Tomato Paste
- 3 cups Vegetable Broth Carton orhomemade
Instructions
- Produce prep: Peel and coarsely chop the onion. Drain and rinse the beans. Peel, seed, and cut the pumpkin into 1-inch chunks. Wash and dry pat the cilantro (if using).
- In a stockpot on medium-high heat, sauté onion, garlic, and jalapeno pepper with a small amount of water for about 5 minutes. If necessary, add water 1 tbsp at a time to keep the vegetables from sticking to the pan.
- Stir in paprika and tomato paste. Cook for 1 minute.
- Add the pumpkin, beans, vegetable stock or water, and cilantro (if using). Bring to a boil. Reduce heat to low and simmer, partially covered, until pumpkin is tender, about 25 minutes.
- Remove and discard cilantro if you like (and if using). Serve while hot.
Notes
- No Sugar Pumpkin: Sugar pumpkin is a variety of pumpkin that is naturally sweet. If you don't have sugar pumpkin, you can use butternut squash.