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pumpkin stew
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Pumpkin Stew with Vegetables and Fava Beans {GF, Vegan}
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
 

This hearty pumpkin stew with vegetables and fava beans is inspired by a classic Peruvian dish and makes for a perfect vegan and gluten free meal. Super high in protein, fiber, vitamin C, vitamin A and iron. A healthy comfort meal at its finest.

Course: Dinner
Cuisine: gluten free, Healthy, Vegan
Servings: 4
Calories: 454 kcal
Author: Vicky Berman
Ingredients
  • 1 cup quinoa cooked according to package directions
  • 4 aji verde peppers seeds removed (or other large chili peppers), chopped
  • 1 red onion chopped
  • 7 cloves garlic chopped
  • 4 tablespoon extra virgin olive oil
  • 3 cups diced pumpkin or winter sqush, acron squash, butternut squash
  • 2 cups diced peeled potatoes
  • 1 tablespoon curry powder
  • 1 tablespoon cumin
  • salt to taste
  • 2 ears corn each cut into 4 segments
  • 2 cups fresh or frozen fava beans, peeled and halved
  • 2 cups chopped collard greens or spinach
Instructions
  1. Cook quinoa according to package directions.
  2. In a blender combine aji peppers, garlic, onions and olive oil.
  3. Puree until smooth.
  4. Heat large pot over medium-high heat, and add pepper mixture. Cook for 5-6 minutes, stirring occasionally.
  5. Add potatoes to a separate pot and cover with water. Bring to a boil and cook until soft when pierced with a fork, but not falling apart. Drain potatoes, reserving the water.
  6. Add diced pumpkin. Cook 10-15 minutes, until pumpkin has softened. Using a spatula, mash the pumpkin into a puree.
  7. Add 2 cups of the reserved potato water. Add corn. Add cumin, curry and salt to taste. Bring to a boil, reduce heat and simmer.
  8. In a separate pot add fava beans and cover with water, bring to a boil and cook until soft. Drain, reserving the fava bean water.
  9. Add 1 cup fava bean water to the pot. Bring to a boil, reduce heat and simmer.
  10. Add potatoes, fava beans and collard greens to the pot. Cook for a few minutes.
  11. Serve over quinoa.
Nutrition Facts
Pumpkin Stew with Vegetables and Fava Beans {GF, Vegan}
Amount Per Serving
Calories 454 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g13%
Sodium 36mg2%
Potassium 1377mg39%
Carbohydrates 64g21%
Fiber 10g42%
Sugar 6g7%
Protein 13g26%
Vitamin A 9515IU190%
Vitamin C 40mg48%
Calcium 203mg20%
Iron 9.2mg51%
* Percent Daily Values are based on a 2000 calorie diet.