Pumpkin Black Bean and Chicken Sausage Stew
Cozy up with a bowl of Pumpkin Black Bean and Chicken Sausage Stew, a hearty and nutrient-packed dish that’s perfect for fall or any time you crave comfort food with a twist! This one-pot wonder combines the earthiness of pumpkin puree and smoky chicken sausage with protein-rich black beans and a medley of vibrant spices like cumin, smoked paprika, and oregano. Simmered to perfection in a savory chicken broth with diced tomatoes, this stew delivers bold, satisfying flavors in every bite. Bonus points for the optional addition of baby spinach for extra greens and a garnish of fresh cilantro to brighten the dish. With just 15 minutes of prep and 35 minutes of cooking, this easy-to-make recipe is ideal for busy weeknights or cozy gatherings. Healthy, flavorful, and packed with seasonal goodness, it's destined to become a new favorite in your recipe repertoire!
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 4 links chicken sausage (fully cooked, sliced into rounds)
- 1 medium yellow onion (diced)
- 3 cloves garlic (minced)
- 1 cup canned pumpkin puree
- 1 15-ounce can canned black beans (rinsed and drained)
- 4 cups chicken broth
- 1 14.5-ounce can diced tomatoes (canned, with juice)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach (optional)
- 2 tablespoons fresh cilantro (chopped, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chicken sausage slices and cook until browned, about 4-5 minutes. Remove the sausage from the pot and set aside.
In the same pot, add the diced onion and sauté until softened, about 5 minutes.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the pumpkin puree, black beans, chicken broth, and diced tomatoes (with their juice) to the pot. Stir to combine.
Season the stew with cumin, smoked paprika, oregano, salt, and black pepper.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.
Return the browned chicken sausage to the pot and stir to incorporate. Simmer for an additional 5 minutes.
If desired, stir in the baby spinach and let it wilt for 1-2 minutes.
Taste and adjust the seasoning as needed.
Serve the stew hot, garnished with fresh cilantro.
Nutrition Facts
Calories |
238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 2.9 g | 15% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 41 mg | 14% | |
| Sodium | 1128 mg | 49% | |
| Total Carbohydrate | 19.3 g | 7% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 5.9 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 745 mg | 16% | |
*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.
