Pumpkin stew is a rich and flavorful way to celebrate the change from hot summer temperatures to the crisp days of autumn. In addition to its rich flavor, pumpkin contains a wealth of nutrition. According to Julie Kennell, director of the Dietetic Internship Program at Ohio State University, pumpkin is rich in vitamins A, C and K, as well as potassium, manganese, beta carotene and fiber.
Pumpkin
Select a small or medium-sized pumpkin for pumpkin stew, as smaller pumpkins are more flavorful and tender than larger pumpkins. To prepare a pumpkin for stew, scrub the pumpkin thoroughly, then cut off the top. Remove the seeds and pulp from the inside, then peel the pumpkin and cut it into cubes. The pumpkin tenderizes as the stew simmers. Other winter squash such as butternut or acorn are also appropriate for winter stew.
Meat
Nearly any meat can be used in pumpkin stew. For a traditional stew, use inexpensive beef stew meat, which becomes flavorful and tender as the stew simmers. Lamb stew meat is a low-fat, flavorful cut of meat. If you choose to use pork, opt for a pork tenderloin, which is leaner and requires a shorter cooking time. You can also use chicken in your pumpkin stew. For the best flavor, use a combination of dark and light chicken. To lower the fat content in your stew, use only white meat.
Liquid
Use broth -- beef, chicken or vegetable -- in your pumpkin stew. Although canned broth is convenient, it tends to be high in salt. To lower the overall sodium content in your stew, use low-sodium broth. Low-fat broths are also available, or you can use your own homemade broth. A small amount of apple juice or apple cider combined with broth adds flavor and pairs well with pumpkin.
Vegetables
Although you can use traditional stew vegetables such as onions, celery and carrots, you can also add your choice of additional vegetables, such as chopped red and green peppers, canned beans or diced tomatoes, which add nutrition and complement the flavor of the pumpkin. For a hotter stew and a nutrient boost, add chopped hot peppers. Ancho or poblano chilies are relatively mild. Jalapeno peppers are hotter and add more flavor. Red Jalapeno peppers are hotter than green Jalapenos. Peppers such as Habanero peppers are extremely hot. Peppers provide calcium, potassium and vitamins A, C and antioxidants, although the level of nutrients depends on the maturity and variety of the pepper.
Seasonings
Season your pumpkin stew to suit your preferences. Begin with freshly ground black pepper and a dash of salt, then add cumin, paprika, basil, oregano or garlic powder.
Pumpkin Bowl
Small pumpkins are just the right size for serving stew. To prepare the pumpkin bowls, slice the top from the pumpkin, making the opening fairly large. Use a large spoon to scrape out seeds and pulp, but don't peel the pumpkin. Place the hollowed-out pumpkins on a foil-covered baking sheet, then bake the pumpkins until they are tender, but still firm. Don't overbake, as the pumpkins will collapse and lose their shape. Baking time is about 45 to 60 minutes, depending on the size of the pumpkins. If you bake the pumpkin tops, move the tops from the oven after about 25 minutes.
References
- Carve a Place for Pumpkin in Your Diet; Julie Kennel; October 2009
- Bay Area Bites; Halloween Pumpkin Stew; Stephanie Rosenbaum; October 2010
- Cooking Light; Simply Wonderful Stew; 2011
- University of Kentucky Cooperative Extension; Hot Peppers and Specialty Sweet Peppers; Brent Rowel; et al.; November 2010
- Woman's Day; Chicken Pumpkin Stew; Donna Meadow; October 2006
- Pennsylvania College of Technology: Chicken Pumpkin Stew
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