Fall brings cool weather, bright colored leaves, Sunday football games and, most importantly, soups and stews! I suppose that is debatable for some of you, but I am a foodie, so food trumps all - even football! I am a sucker for the heartiness of a homemade stew, especially when it is as simple as this Pumpkin & Bean Curry. Yes, we are marrying pumpkin and curry, and you are going to love it!
Packaged food sometimes gets a bad reputation, but these ingredients pack serious nutrition! We get a load of fiber, vitamins and minerals from the whole wheat couscous, onion, pumpkin and beans, without any additives. The curry paste gives the dish a burst of Thai flavor and the coconut milk brings it all together with its richness.
To start, we will prepare the couscous. It may sound a little intimidating, but it is seriously the easiest and quickest grain to cook! Bring water to a boil in a small saucepan. Stir in couscous, cover with a lid and remove from the heat. Set a timer at 5 minutes. Remove lid and stir with a fork. The couscous will be light and fluffy. Set aside until we are done with the curry.
In a large stock pot or Dutch oven, heat oil to medium-high. Add onion and sauté 3-4 minutes, until starting to soften. Add garlic and cook another 30-60 seconds.
Add the pumpkin puree, diced tomatoes, vegetable broth, coconut milk, black beans and garbanzo beans. Add 2 Tbsp. red curry paste and stir to combine. Season with salt and pepper and stir in the honey. Allow to simmer 15 minutes and give it a taste. If you like a more robust flavor and more spice, add the remaining 1-2 Tbsp. red curry paste. Taste again and adjust seasonings, if necessary. Remember that tasting your food is essential to becoming a great cook!
Serve curry over a bed of couscous and top with toasted peanuts and chopped cilantro. Did I mention how SIMPLE this recipe is? Dig. In.
Pumpkin & Bean Curry
- 1 cup whole wheat couscous
- 2 cups water
- 1 Tbsp. olive oil
- 1 large onion, diced
- 4 garlic cloves, minced
- 1 cup canned pumpkin puree
- 1 can (14.5 oz.) diced or crushed tomatoes
- 1 cup low sodium vegetable broth
- ¼ cup canned coconut milk
- 1 can (14.5 oz.) black beans, drained and rinsed
- 2 cans (14.5 oz.) garbanzo beans, drained and rinsed
- 3-4 Tbsp. red curry paste (more or less, depending on how spicy you like it)
- ½ tsp. salt
- ¼ tsp. black pepper
- 2 Tbsp. honey
- ¼ cup toasted peanuts (optional)
- ¼ cup fresh cilantro, chopped (optional)
- Bring water to a boil in a small saucepan. Stir in whole wheat couscous, cover and remove from heat. Set timer for 5 minutes. Remove lid and fluff with a fork. Set aside.
- In a large pot or skillet, heat olive oil and add onion, cooking for 3-4 minutes. Add garlic and cook for another 30-60 seconds.
- Add pumpkin, canned tomatoes, vegetable stock, coconut milk, black beans and garbanzo beans. Stir in 2 Tbsp. red curry paste and salt and pepper. Allow to simmer for 15 minutes.
- Add honey and stir to combine. Add additional 1-2 Tbsp. curry paste if you want a more intense flavor and spiciness. Adjust seasonings, if necessary.
- Serve on a bed of couscous and top with toasted peanuts and chopped cilantro (optional).
Yield: 8 servings
Per Serving*: Calories 320, Total Fat 5g (Saturated 1.5g, Trans 0g), Cholesterol 0mg, Sodium 260mg, Total Carbohydrate 57g (Dietary Fiber 12g, Sugars 12g), Protein 12g, Vitamin A 80%, Vitamin C 20%, Calcium 6%, Iron 15%
*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
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