Pumpkin Stew

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Pumpkin Stew

Nutritive Information

Per Serving

  •  Calories: 301 Kcal
  • Fat: 5 g
  • Carbohydrate: 57 g
  • Protein: 14 g
  • Fiber:14 g

Ingredients

  • 1 Tbsp. olive oil
  • 1 medium green bell pepper, chopped
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1/2 tsp. ground cumin (curry powder may be substituted)
  • 1 (15 oz.) can pureed pumpkin (2 cups fresh 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)
  • 1/4 cup fresh cilantro, finely chopped, divided
  • Salt and freshly ground black pepper to taste
  • 1/4 cup plain, low-fat yogurt, optional

Instructions

  • 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.

Serves

4 Servings.

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