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Pumpkin Stew from the AICR
In its ongoing effort to promote cancer-preventive lifestyle choices among the general public, the American Institute for Cancer Research puts together dishes from their test kitchen that are both nutritious and delicious. This week's entry is pumpkin stew.
Combining the orange color of pumpkin with red and green peppers, black beans and yellow corn makes for a colorful dish chock full of great taste and plenty of cancer-preventive nutrients.
Pumpkins, a type of gourd (along with cucumbers, cantaloupe, watermelons and zucchini), are indigenous to the Western hemisphere and go back at least 5,000 years. They're full of vitamin A, specifically beta-carotene (a plant form of vitamin A), along with vitamin C, fiber and potassium.
You can use either canned pumpkin or 2 cups of fresh pumpkin. You can also substitute butternut squash for the pumpkin. Work according to your tastes.
The AICR writes:
This Pumpkin Stew is perfect with some crusty whole-grain bread. Create a more robust meal by making a cucumber, avocado and tomato salad. Thickly slice the cucumbers, add tomato and avocado wedges and onion slices. Then drizzle on extra virgin olive oil and a sprinkle of good quality vinegar – or a squeeze of lemon juice – and some dried Italian seasoning. Gently toss. You have goodness in two bowls – one orange and one green.
Keep in mind that all AICR recipes are vetted by a registered dietitian (RD).
- 1 Tbsp. olive oil
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 1 medium onion, chopped
- 4 cloves garlic, minced
- ½ tsp. ground cumin (curry powder may be substituted)
- 1 (15 oz.) can pureed pumpkin (2 cups fresh pumpkin may be substituted)
- 1 (15 oz.) can black beans, no salt added, drained
- 1 (15 oz.) can yellow corn kernels, no salt added, drained (1-1½ cups fresh or frozen may be substituted)
- 1 (14 oz.) can diced tomatoes, no salt added
- 2 cups reduced-sodium chicken broth (vegetable may be substituted)
- ¼ cup fresh cilantro, finely chopped, divided
- Salt and freshly ground black pepper to taste
- ¼ cup plain, low-fat yogurt (optional)
In large saucepan, warm oil over medium heat. Stir in peppers, onion and garlic and sauté about 6 minutes until peppers and onion soften. Stir in cumin and continue to cook 1-2 minutes.
Pour in pumpkin, beans, corn, tomatoes and broth. Add 1 teaspoon cilantro and season with salt and pepper to taste. Bring to boil then reduce heat. Cover and simmer 25 minutes.
Divide stew among four bowls and garnish with cilantro and yogurt, if desired.
Makes 4 servings. Serving size 2 cups.
Per serving: 301 calories, 5 g total fat (1 g saturated fat), 57 g carbohydrate, 14 g protein, 14 g dietary fiber, 307 mg sodium.