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Pumpkin & Bean Curry
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Pumpkin & Bean Curry #festfoods

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.

 Pumpkin & Bean Curry

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.

Pumpkin & Bean 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.

Pumpkin & Bean Curry

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!

Pumpkin & Bean Curry

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 

Pumpkin & Bean Curry

Ingredients:

  • 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)  

Directions:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

Have a question about nutrition? Our Mealtime Mentors would love to help! Reach out at AskFestivalDietitians.com or find them on Facebook, Instagram and Twitter.
Pumpkin & Bean Curry

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.

 

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