Pumpkin Apple Stew
Ingredients
Yield: 4 servings
12 cups diced onion
3 cups diced sweet potato*
1 cup diced apple*
2 tablespoons minced garlic
4 cups vegetable stock
15 ounces canned diced tomato
15 ounces canned pumpkin puree
1 teaspoon smoked paprika
1 teaspoon ground black pepper
½ teaspoon dried oregano
⅛ teaspoon cayenne (optional)
2 cups thinly sliced kale (including stems)
15 ounces canned cannellini beans, drained and rinsed
1 tablespoon diced fresh parsley
Nutrition information
Serving size: 2 cups | Total Recipe Yield: 9 cups
Calories: 311
Total Fat: 1.7 g
Saturated Fat: 0.3 g
Monounsaturated Fat: 0.1 g
Polyunsaturated Fat: 0.2 g
Sodium: 431 mg
Total Carbohydrate: 52 g
Dietary Fiber: 16 g
Sugars: 19 g
Protein: 13.4 g
Source: Recipe adapted from Sarah at Well and Full.
Instructions
1. In a large pot over medium heat, add onion and a tablespoon of water. Sauté until onion softens. Continue to add 1 tablespoon of water at a time, so the pan does not get dry.
2. Add the sweet potato, apple and garlic and cook for 1 minute.
3. Stir in: stock, tomato, pumpkin, paprika, pepper, oregano and cayenne. Simmer for 25 minutes, until potato is fork tender.
4. Stir in the kale, beans and parsley.
*Leave peel on