Savory Pumpkin Stew Recipe
Recipe Ingredients
1 onion, diced
2 cup vegetable broth
1 or water
3 cloves, garlic, minced
2 tbsp vegetable oil
3 cup pumpkin, peeled, seeded,
1 chopped
2 tbsp prepared mustard
3/4 tsp ground cinnamon
2 tbsp apple cider
1 vinegar
2 potatoes, peeled,chopped
2 tbsp whole-wheat flour
1 cup frozen peas
1 cup frozen corn
1 salt, pepper to
1 taste
Recipe Preparation
Saute onion and garlic in oil until transparent, about 4 minutes. Add
pumpkin and potatoes and cook, stirring occasionally, for 5 minutes.
Stir in flour until dissolved. Add vegetable brothor water, 1 cup at
a time. Stir in mustard, cinnamon and vinegar. Simmer uncovered
stirring occasionally, over medium-low heat for 30 minutes, or until
sauce is thick and vegetables are tender. Add peas and corn and cook
5 minutes more. Season to taste with salt and pepper. Serves 4.
Variations:
*Turn this stew into a potpie by baking in a pie pan lined with a
biscuit crust. *Substitute butternut squash for the pumpkin.
(From October, 1992, _Vegetarian Times_)
Servings: 4
Back to Vegetarian Recipes
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Diet hints and tipsIn deciding on a diet, it is essential to attempt to lower your consumption of fat, salt and refined carbohydrates.
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Foods containing allyl sulfides
( includes pickled shallots, onions and welsh onion)
The onion family is rich in allyl sulfides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer.
Even though there is very little scientific evidence obtainable, allyl sulphides are also thought to help with antiinflammatory effect, high blood pressure and diabetes.
Foods containing allyl sulfides are also low in calories, so should be a part of every diet system.
Savory Pumpkin Stew Recipe Collection
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