black eyed-pea & pumpkin stew - anti-cancer recipes - cook for your life

Black Eyed-Pea & Pumpkin Stew

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 14 ingredients

Quintessential winter food, the chipotle adds an extra smokey, meaty flavor to this cozy dish. Eat this hearty vegetable stew with a piece of good cornbread or a bowl of brown rice and a...


Ingredients

  • 2 tablespoons olive oil
  • 1 teaspoon cumin seeds
  • 2 cloves garlic, sliced
  • Salt, to taste
  • 1 onion, chopped
  • 1 red bell pepper or orange bell pepper or yellow bell pepper, diced
  • 1 small bunch collard greens, stems discarded, leaves roughly cut into 1-inch pieces
  • 1 small kabocha squash or pumpkin, seeds removed, peeled, and cut into 1-inch cubes
  • 1 cup canned diced tomatoes
  • 1 (14-ounce) can black eyed-peas, drained and rinsed or 1 recipe of our Black Eyed-Peas
  • 2 dried chipotle chilies
  • Water or broth, as needed
  • 1 whole stem cilantro
  • 2 to 3 handfuls arugula or spinach (optional)

Nutrition Facts

Calories

278 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

47 g

Sugar

16 g

Fiber

8 g

Protein

10 g

Sodium

1496 mg

Directions

  1. Heat oil in a stockpot over medium-high heat. Add cumin seeds, toast for 1 minute, or until fragrant.  Add the garlic and cook until it just begins to turn golden. Add onions, peppers, and a sprinkle of salt. Sauté until the onion starts to turn transparent.
  2. Add collards and cook until they begin wilt. Add kabocha, mix well and partially cover. Cook for 5 to 7 minutes or until the kabocha begins to soften.
  3. Add tomatoes and cook over a high heat until they begin to turn an orangey red. Add the black eyed-peas, chipotle, and enough water or broth to just cover the vegetables. Lay a cilantro stem on top, bring to a boil, then cover and simmer for 20-30 minutes or until the kabocha is soft.
  4. Remove the cilantro and taste for salt. Stir in the arugula or spinach, if using. Let the stew sit for another 5-10 minutes. Serve with our Cornbread.

Chef Tips

Try cooking your own black eyed-peas for this dish. The extra flavor makes it worth the trouble.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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