Quick Black Bean & Pumpkin Stew
This hearty black bean and pumpkin stew is rich, warming, and deeply satisfying. It’s fiber-packed, dairy-free, and perfect for a simple nourishing dinner.
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Equipment
- Medium Pot
- Cutting board
- Knife
Ingredients
- 2 medium potatoes (peeled and cut into medium cubes)
- 200 g shimeji mushrooms (base removed)
- 2 chopped tomatoes
- 500 g pumpkin (cut into medium cubes)
- 1 can (400g) black beans
- 1 liter boiling water or enough to cover vegetables
Optional
- 2 bay leaves
- ¼ cup plant yogurt
- 2 tbsp tomato paste
Spices
- 3 tsp salt
- 1 tsp baharat
- 1 tsp smoked or sweet paprika
- ¼ cup nutritional yeast
- ½ tbsp organic cocoa
- 2 tbsp tomato paste
- 1 tbsp arrowroot powder + 2 tablespoons water
For serving
- Couscous / rice / pasta / orzo / quinoa / bread
- Cucumber and carrot julienne
- Steamed broccoli
Instructions
- Start the stew – Heat olive oil in a medium pot over medium heat. Add the potato cubes and sauté for about 1 minute so they are lightly coated in oil. Add the mushrooms and cook briefly, stirring gently until they begin to soften.
- Season and add main ingredients – Sprinkle salt, baharat, and paprika evenly over the vegetables. Stir well to coat. Add the chopped tomatoes and the black beans with their liquid (or rinse and strain if preferred). Stir in the nutritional yeast and mix thoroughly.
- Add water and simmer – Pour in boiling water until the vegetables are comfortably covered. Bring to a gentle simmer, cover the pot, and cook for 10 minutes over moderate heat.
- Prep fresh sides (optional) – While the stew simmers, cut carrot and cucumber into thin julienne strips. Steam broccoli or additional vegetables until tender but still vibrant.
- Enhance flavor and color – After 10 minutes, stir in cocoa powder and tomato paste. Add yogurt (if using) and bay leaves. Mix thoroughly and continue cooking so the flavors develop.
- Thicken the stew – Mix arrowroot powder with water until smooth. Stir the slurry into the pot. Cook uncovered for another 15 minutes until slightly thickened and the pumpkin is tender.
- Prepare couscous – Cook couscous or your chosen grain according to package instructions while the stew finishes.
- Finish and serve – Taste and adjust seasoning if needed. Remove bay leaves before serving. Sprinkle with parsley and chili flakes if desired. Serve hot with couscous and fresh or steamed vegetables.