Spiced Pumpkin and Red Beans
3 cups cooked Light or Dark Red Kidney
Beans, drained and rinsed, or 1 1/3 cups dry Kidney Beans, cooked
4 cups peeled, diced pumpkin
2 medium onions
2 tomatoes, cored and chopped
4 cloves garlic, minced
1 tablespoon minced fresh ginger root
1 teaspoon ground cinnamon
1/2 teaspoon unsweetened cocoa
1/4 teaspoon ground cloves
2 tablespoons minced fresh parsley
2 teaspoons ground cumin
1/2 teaspoon ground black pepper
2 cups water
- To prepare the pumpkin, cut in half, remove
seeds, and peel off outer skin. Parboiling or baking the pumpkin
first may make peeling easier.
- Coat skillet with nonstick cooking spray
and sauté pumpkin and onion for 4 minutes over medium
heat.
- Add tomatoes, garlic, and ginger, and
cook for an additional 4 minutes.
- Add seasonings and cook for an additional
4 minutes.
- Add seasonings and cook for 1 minute longer,
stirring frequently. Stir in water and cook for 35 to 40 minutes,
until pumpkin is tender.
- Stir in beans and cook for 10 minutes.
Serve with steamed rice.
Makes 6 servings.
NUTRITIONAL INFORMATION (per serving)*
Servings per recipe: 6
Serving size: 1 cup
Calories: 158
Carbohydrates: 29g
Fat: 1g
Cholesterol: 0mg
Protein: 9g
Fiber: 8g
Sodium: 232mg (7mg if using dry beans)
FOOD EXCHANGES
Food exchanges:
1 starch/bread
1 lean meat
*Rice not included in nutritional analysis.
Recipe provided courtesy Michigan Bean Commisson.
