Black Bean, Corn and Pumpkin Stew

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Black Bean, Corn and Pumpkin Stew


  • 1/4 cup olive oil (or spray pan with olive oil spray)
  • 1 red pepper, seeded and cut into 1/4" dice
  • 1 tsp cumin seeds (or ground cumin)
  • 2 cloves minced garlic
  • 1 tsp dried oregano
  • 1/4 tsp ground cinnamon
  • 1/8 tsp ground cloves
  • 1 tsp paprika
  • 2 cup thawed frozen corn kernels (or fresh)
  • 2 cup winter squash (pumpkin or acorn) cut into 3/4" dice
  • (I like to use the acorn squash)
  • 1 16-oz can (2 cups) plum tomatoes, chopped, reserve
  • juices
  • 2 cups vegetable broth
  • 2 16 oz cans black beans, drained and rinsed
  • Salt and pepper to taste
  • 12 oz medium wide egg noodles, cooked and drained
  • 2 jalapeno peppers, seeded and finely minced
  • 1/4 cup toasted sunflower or pumpkin seeds, optional
  • (I use sunflower seeds. A nice crunchy addition! )


Heat 1/4 cup olive oil until hot (or spray pan with olive
oil spray and heat). Add red pepper and saute for a few
minutes and add the cumin seeds and saute for a few
seconds until you get whiff of their aroma. Add the
garlic, oregano, cinnamon, cloves and paprika and saute
for a few seconds until aromatic. Add corn, winter
squash, tomatoes with their juices, and the broth and
bring it all to a boil. Cover and simmer for 15 minutes
or until squash is almost tender. Add beans, cover and
simmer until for 5 to 10 minutes until squash is
completely tender. (If liquid seems to be evaporating too
much, add more water.) Season to taste with salt and
pepper (I leave out the salt) and spoon over the cooked
noodles. Garnish with the minced jalapeno peppers and the
toasted sunflower seeds. Enjoy! Serves 4.

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