Little Pumpkins Stuffed with a Bean Stew
Savor the flavors of autumn with these delightful Little Pumpkins Stuffed with a Bean Stew, the perfect centerpiece for a cozy fall meal. This recipe combines tender, roasted mini pumpkins with a hearty, aromatic bean stew made from cannellini beans, black beans, and a medley of fresh vegetables. Seasoned with smoky paprika, earthy cumin, and fragrant thyme, the stew is as rich in nutrients as it is in flavor. The pumpkins are roasted until tender, then stuffed and baked to perfection, creating an edible bowl that’s as charming as it is delicious. Perfect for vegetarians and easily customizable, this dish is a show-stopper for holiday tables or weeknight dinners alike. Garnished with fresh parsley and served warm, these stuffed pumpkins are a nourishing and visually stunning way to celebrate the season.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 4 mini pumpkins
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 cup canned diced tomatoes
- 1 cup vegetable broth
- 1 cup cooked or canned cannellini beans, rinsed and drained
- 1 cup cooked or canned black beans, rinsed and drained
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon fresh thyme leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Cut the tops off the mini pumpkins and scoop out the seeds and fibers. Reserve the tops to use as lids, if desired.
Brush the inside and outside of the pumpkins with 1 tablespoon of olive oil. Place them on a baking sheet, cut side up, and roast in the oven for 25-30 minutes, or until the flesh is tender but the pumpkins hold their shape.
While the pumpkins are baking, prepare the bean stew. Heat the remaining 1 tablespoon of olive oil in a large skillet or saucepan over medium heat.
Add the diced onion, garlic, carrot, and celery to the skillet. Sauté for 5-7 minutes, or until the vegetables are softened and fragrant.
Stir in the diced tomatoes, vegetable broth, cannellini beans, and black beans. Mix well.
Add the smoked paprika, ground cumin, thyme, salt, and black pepper. Bring the stew to a gentle simmer and cook for 15 minutes, stirring occasionally.
Taste and adjust seasoning, if needed.
Remove the roasted pumpkins from the oven and let them cool slightly. Carefully spoon the bean stew into each pumpkin, filling them generously.
Replace the pumpkin tops as lids, if desired, and return the stuffed pumpkins to the oven. Bake for an additional 10 minutes, until everything is heated through.
Remove from the oven, garnish with chopped parsley, and serve warm. Enjoy your delightful stuffed pumpkins!
Nutrition Facts
Calories |
279 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 776 mg | 34% | |
| Total Carbohydrate | 39.5 g | 14% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 8.4 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1043 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
