Quick Black Bean & Pumpkin Stew

One pot, zero drama

Table of contents

About this recipe

I made this Quick Black Bean & Pumpkin Stew on a night when I needed something grounding but didn’t want to overthink dinner. It’s simple, fast, and built from pantry staples. No complicated prep, no layering ten different steps. Just chop, simmer, and let it do its thing. The pumpkin softens into the broth while the beans make it hearty and filling. It’s rich without being heavy, comforting without being complicated. Perfect for anyone who wants a nourishing, beginner-friendly dinner that works for meal prep too. And honestly? It tastes even better the next day.

IBS & Low-FODMAP Tips:

• Use canned black beans and rinse well to reduce FODMAP content.
• Stick to about ¾ cup beans per serving if sensitive.
• Serve with white rice for easier digestion.
• Use lactose-free or plant-based yogurt if adding.
• Avoid overcooking to prevent the vegetables from becoming overly soft and harder to digest.

Why This Black Bean & Pumpkin Stew Is Healthy

This stew is high in fiber thanks to black beans and pumpkin, supporting digestion and balanced blood sugar. Black beans provide plant-based protein and iron, making it filling and sustaining.

Pumpkin delivers beta-carotene (vitamin A precursor), which supports immune health and skin. Potatoes provide steady-release carbohydrates for energy, while mushrooms add antioxidants and natural umami without onion or garlic.

Nutritional yeast contributes B-vitamins and savory depth without dairy. The cocoa powder enhances flavor complexity and contains beneficial polyphenols.

It’s naturally dairy-free (yogurt optional), nut-free, and can be gluten-free when served with rice or quinoa.

Ingredient Notes & Substitutes

Potatoes – Medium, peeled and cut into medium cubes. Waxy or all-purpose varieties work best.
Shimeji mushrooms – Base removed. Can substitute with oyster mushrooms if needed.
Tomatoes – Fresh and chopped for brightness and acidity.
Pumpkin – Peeled and cubed. Butternut squash or sweet potato works perfectly as a substitute.
Black beans – Canned with liquid or cooked from dry. Rinsing can improve digestibility.
Boiling water – Enough to comfortably cover vegetables.
Bay leaves – Add subtle aromatic depth.
Yogurt – Optional for creaminess: coconut, oat, soy or any other kind you like.
Tomato paste – Deepens color and intensifies flavor.
Baharat – Warm Middle Eastern spice blend.
Paprika – Smoked or sweet.
Nutritional yeast – Adds savory richness and B-vitamins.
Organic cocoa – Creates depth without sweetness.
Arrowroot powder – Naturally thickens the stew.

Why it Works:

This stew works because it layers flavor without needing complicated techniques. The potatoes create body, the pumpkin softens and naturally thickens the base, and the black beans make it hearty and satisfying.

Sautéing the vegetables first builds a foundation of flavor before liquid is added. The baharat and paprika bloom in the heat, releasing their aroma and giving the stew depth early on.

Tomato paste and cocoa add richness and color, creating a slow-cooked taste in a short time. Nutritional yeast enhances the savory notes without dairy.

Finally, the arrowroot slurry gently thickens the stew without making it heavy, giving you a smooth, comforting texture that feels substantial but still light on digestion.