Beef and Pumpkin Stew

Be sure to pick small sugar pumpkins, not jack-o'-lantern pumpkins, for this mildly spiced dish. For an interesting change, swap in kabocha squash, a sweet and starchy winter squash. Serve the stew over couscous, barley, or brown rice.

Total Time
1 hour 38 minutes
Ingredients
14 Count
Serving Size

Ingredients

  • 2 tablespoons vegetable oil
  • 1 1/2 pounds trimmed beef chuck, cut into 1-inch chunks
  • 1 large onion, coarsely chopped
  • 1 rib celery, thinly sliced
  • 1 green bell pepper, diced
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cardamom
  • 1/4 teaspoon black pepper
  • 1 1/2 cups water
  • 2 pounds fresh pumpkin, peeled and cut into 3-inch chunks
  • 2 tablespoons lemon juice
  • 1 tablespoon cornstarch blended with 1/4 cup water
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Directions

Prep: 8 Minutes
Cook: 90 Minutes
  1. In a Dutch oven, heat the oil over medium heat. Add the beef, working in batches if necessary, and cook until browned all over. Using a slotted spoon, transfer the beef to a bowl.
  2. Add the onion, celery, and bell pepper to the pan and cook, stirring occasionally, until the onion is tender, about 7 minutes.
  3. Stir in the salt, ginger, nutmeg, cardamom, and black pepper. Return the beef to the pan. Add the water and bring to a boil. Reduce to a simmer, cover, and cook 45 minutes.
  4. Stir in the pumpkin and lemon juice. Cover and simmer until the meat and pumpkin are tender, about 30 minutes.
  5. Stir in the cornstarch mixture and cook, stirring constantly, until the sauce bubbles and thickens, about 3 minutes.

Nutritional Information

  • Calories: 378kcal
  • Calories From Fat: 128kcal
  • Calories From Satfat: 30kcal
  • Calories From Transfat: 2kcal
  • Fat: 14g
  • Total Sugars: 6g
  • Carbohydrates: 23g
  • Saturated Fat: 3g
  • Cholesterol: 75mg
  • Sodium: 575mg
  • Protein: 41g
  • Insoluble Fiber: 1g
  • Dietary Fiber: 3g
  • Gram Weight: 507g
  • Mono Fat: 5g
  • Omega3 Fatty Acid: 1g
  • Omega6 Fatty Acid: 4g
  • Poly Fat: 5g
  • Soluble Fiber: 0g
  • Trans Fatty Acid: 0g
  • Water: 425g

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