Recipe description
June 14, 2026
Black Bean Pumpkin Stew
A warm, fiber-rich stew supporting balanced digestion and gut diversity.
88%
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and squash.
- Colorful vegetables provide polyphenols and dietary diversity.
- Balanced protein, fiber, and complex carbs support steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pumpkin
2
cup
Bean, black
32
tablespoon
Onion, red
1
piece
Garlic
3
piece
Tomato
1
piece
vegetable broth
3
cup
Seed, cumin
1
tablespoon
Chilli
1
teaspoon
Oil, olive
2
tablespoon
Coriander
2
tablespoon
Instructions
1
In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, sautéing until translucent.
2
Add the black beans, pumpkin, vegetable broth, cumin, salt, and pepper. Stir to combine.
3
Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes until the pumpkin is tender.
4
Fold in the spinach and cook until wilted, about 2-3 minutes.
5
Serve warm, optionally topped with additional spinach or herbs.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
46 g
Carbohydrates
11 g
Fiber
8 g
Sugar
6 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in Black Bean Pumpkin Stew?
The stew centers on black beans and pumpkin, with vegetables and herbs for flavor.
Is this recipe vegan or vegetarian?
Yes, it's plant-based and suitable for vegan and vegetarian diets.
Is it gluten-free?
Generally yes, as long as you use gluten-free ingredients and avoid gluten-containing toppings.
How long does it take to make?
About 30–40 minutes total (prep plus simmer).
Can I make it ahead or freeze leftovers?
Yes, refrigerate leftovers for 3–4 days; freeze for up to about 3 months. Reheat thoroughly.
How can I boost fiber or protein?
Add extra beans, serve with quinoa or whole grains, and top with seeds for extra fiber and protein.
What toppings go well with this stew?
Avocado, cilantro, a squeeze of lime, dairy-free yogurt or nutritional yeast, and seeds for crunch.
How should I store and reheat leftovers?
Cool, store in an airtight container in the fridge; reheat on the stove or in the microwave until hot.
What substitutions work if I dont have pumpkin or beans?
Swap pumpkin for another squash or sweet potato, and substitute beans with white beans or lentils.
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