Bartlett Regional | House Calls | Fall 2019

Pumpkin stew Makes 4 servings. Ingredients 1 tablespoon olive oil 1 medium green bell pepper, chopped 1 medium red bell pepper, chopped 1 medium onion, chopped 4 cloves garlic, minced 1 ⁄ 2 teaspoon ground cumin (curry powder may be substituted) 1 (15-ounce) can pureed pumpkin (2 cups fresh may be substituted) 1 (15-ounce) can black beans, no salt added, drained 1 (15-ounce) can yellow corn kernels, no salt added, drained (1 to 1 1 ⁄ 2 cups fresh or frozen may be substituted) 1 (14-ounce) can diced tomatoes, no salt added 2 cups reduced-sodium chicken broth (vegetable may be substituted) 1 ⁄ 4 cup fresh cilantro, finely chopped, divided Salt and freshly ground black pepper to taste 1 ⁄ 4 cup plain, low-fat yogurt, optional Directions X X In large saucepan, warm oil over medium heat. X X Stir in peppers, onion and garlic, and sauté about 6 minutes, until peppers and onion soften. X X Stir in cumin, and continue to cook 1 to 2 minutes. X X Pour in pumpkin, beans, corn, tomatoes and broth. Add 1 teaspoon cilantro, and season with salt and pepper to taste. X X Bring to boil; then reduce heat. Cover, and simmer 25 minutes. X X Divide stew among 4 bowls and garnish with cilantro and yogurt, if desired. Nutrition information Serving size: 2 cups. Amount per serving: 301 calories, 5g total fat (1g saturated fat), 57g carbohydrates, 14g protein, 14g dietary fiber, 307mg sodium. Source: American Institute for Cancer Research It’s also packed with nutrition and available year-round. The puree can add savory goodness to dips, breads, muffins, puddings and smoothies. So whether you classify pumpkin as a fruit (as botanists do) or a veggie, carving out space for it in your menu can boost flavor and nutrition all year. And that’s something to grin about. Sources: American Institute for Cancer Research; Penn State Extension; Produce for Better Health Foundation; University of Illinois Extension FALL FOOD www.bartletthospital.org 13