Pumpkin-Beef Stew
A hearty pumpkin and beef stew packed with bold flavors, tender meat, and nutritious pumpkin, perfect for comforting meals with a touch of spice and crunch from peanuts.
Ingredients
Instructions
- Preheat the broiler.
- Place the beef on a rack in a pan 4 inches from the heat.
- Broil for 10 minutes, turning once, then set aside.
- In a large pot, heat the vegetable oil over medium heat and sauté the onions for 5 minutes until tender.
- Add beef broth, the broiled meat, black pepper, and red pepper to the pot.
- Bring to a boil, then reduce heat and simmer for 30 minutes, partially covered, until the meat is tender.
- Add the cubed pumpkin, black beans, and salt; cook for an additional 10 minutes until the pumpkin is tender.
- Toast the roasted peanuts in a nonstick skillet, shaking the pan for 2 minutes.
- Pour the stew into a serving bowl, sprinkle with toasted peanuts and cilantro leaves.
Tips & Substitutions
For extra flavor, consider marinating the beef in spices overnight. If fresh pumpkin is not available, canned pumpkin can be used, but reduce the cooking time slightly. You can also substitute black beans with kidney beans or pinto beans for a different texture. For a thicker stew, mash some of the pumpkin while cooking to create a creamy consistency.
Serving Suggestions
Serve the stew hot, garnished with toasted peanuts and fresh cilantro leaves for added flavor. It pairs beautifully with crusty bread or over a bed of rice for a heartier meal. Consider serving alongside a simple green salad or roasted vegetables for a balanced dinner. For more comforting meals, browse other beef recipes like Hamburger Noodles.
Storage & Reheating
Store leftover pumpkin-beef stew in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stovetop over medium heat until heated through, stirring occasionally. It can also be microwaved in a microwave-safe bowl, covered loosely, for about 2-3 minutes, stirring halfway.
Nutrition & Diet Analysis (per serving)
Each serving of Pumpkin-Beef Stew contains roughly 1044 calories, with 34g protein, 123g carbohydrates, and 50g fat. It is an excellent source of vitamin C (226% of the Daily Value), vitamin A (140% of the Daily Value), and dietary fiber (99% of the Daily Value). Note that it is relatively high in sodium, at 1363mg per serving (59% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different cut of beef for this stew?
Yes, you can use other cuts like chuck roast or brisket, which are also great for stewing. Just be sure to adjust the cooking time as tougher cuts may need longer to become tender. Remember to trim excess fat for a healthier dish.
Is it possible to make this stew in a slow cooker?
Absolutely! To make this stew in a slow cooker, brown the beef and sauté the onions as directed, then transfer everything to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours, adding the pumpkin and beans in the last hour of cooking.
How can I make this recipe vegetarian?
To make a vegetarian version, substitute the beef with hearty vegetables like mushrooms or tempeh, and use vegetable broth instead of beef broth. You can also add more beans or lentils for protein and texture, ensuring a satisfying meal without meat.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).