Recipe #15 – Pumpkin, Kale and Black Bean Stew

Pumpkin, Kale and Black Bean Stew-

Has anyone ever told you that it’s always best to eat in season? Eating fruits and vegetables at the time they are naturally produced often allows you to eat the produce that is in the peak of flavor. It is also less expensive, compared to buying the items during off-season. Pumpkins and kale are plentiful in the peak of Autumn amongst others such as sweet potatoes, Brussels sprouts and a variety of onions. Try this fall stew to warm you up on a cold day and keep your energy going strong!

The Center for Urban Education About Sustainable Agriculture developed a Seasonality Chart for both fruits and vegetables. Be sure to check the links before your next grocery store trip!


2 tablespoons extra-virgin olive oil
2 yellow onions, diced
5 cloves garlic, minced
1 small sugar pumpkin, peeled, seeded, cut into 1/2-inch dice
4 cups vegetable broth
1 (16 ounce) can diced tomatoes, undrained
1/2 teaspoon salt
1 teaspoon ground black pepper
1 bunch kale, stems removed, chopped
1 (15 ounce) can black beans, rinsed and drained
2 tablespoons sherry vinegar
1 tablespoon thinly sliced sorrel


1. Heat olive oil over medium heat in a soup pot.
2. Cook onion until it begins to soften, about 5 minutes.
3. Add garlic and diced pumpkin and cook for another 5 minutes.
4. Stir in the beef broth, tomatoes, salt and pepper. Bring to a boil, then turn heat to low and simmer until vegetables are tender, about 15 minutes.
5. While soup is simmering, bring a pot of water to a boil.
6. Add the kale and simmer until softened, about 3 minutes. Drain into a colander.
7. After soup has cooked for 15 minutes, add the kale, ham, and black beans; simmer for another 5 minutes.
8. Stir in the sherry vinegar and sorrel; remove pot from the heat.


1. Add fresh herbs and ditch the salt! Seasonings and spices can also work wonders in the flavor department.
2. Add more vegetables! Use up any fall vegetables you may have in the fridge to increase the flavor, vitamin and mineral content of the soup.
3. Add more protein! Canned beans are quick an easy to prepare. Just make sure to rinse them before adding to the soup.  Try navy, pinto, lima, garbanzo beans or even lentils!
4. Accompany the soup with a fresh fall salad filled with pears, cranberries and almonds.

Recipe inspired by

Article provided by Kate Moran