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Delicious pumpkin and white bean stew recipe

Delicious pumpkin and white bean stew recipe

With a little aromatic spice and that most autumnal of ingredients, the pumpkin, this stew is perfect for those chilly autumn evenings.

This recipe serves four.


¼ of a pumpkin, cut into cubes

2 white onions, finely chopped

4 cloves of garlic, crushed

1 tbsp. ground coriander

2 tsp. cumin

3 tsp. cayenne pepper

2 red peppers, thinly sliced

2 x 400g tins of chopped tomatoes

2 x 400g tins of white beans (cannellini or haricot beans)

Lemon, Black Pepper and Chopping Coriander to garnish and season


  1. Begin by gently cooking the chopped onions and slowly add in the crushed garlic as they begin to soften.
  2. One minute after softening add the dried spices: coriander, cumin and cayenne pepper and stir well.
  3. Add in the red pepper, pumpkin, white beans and chopped tomatoes, with a little black pepper and also a splash or two of water to ensure the pan doesn’t dry out.
  4. Bring the stew to the boil and then let it simmer for 30 minutes.
  5. Stir in three-quarters of the fresh sprigs of coriander and then serve
  6. Garnish with a wedge of lemon, the remaining coriander and a twist of black pepper


the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.