Beef and pumpkin stew

Name: Beef and pumpkin stew Recipe
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 8
Ingredients: 1/2 pound beef cubed; 4-5 c fresh pumpkin cubed; 2 md onions chopped; 3 md tomatoes chopped; 3/4 pound potatoes cubed; 1/2 pound summer squash chopped; 1 can sweet corn; 4 cloves garlic mashed; 2 tsp fresh ginger mashed; 2 tbsp cooking oil; 6-7 c water; 2 tsp salt; 1 tsp ground coriander; 1/2 tsp ground oregano; 1/2 tsp ground thyme; 1/2 tsp ground rosemary; 1/2 tsp allspice; 1 tsp black pepper; 1/4 c barley or cracked wheat

Minutes to Prepare: 20
Minutes to Cook: 45

Number of Servings: 8

Ingredients

1/2 pound beef, cubed4-5 c fresh pumpkin, cubed2 md onions, chopped3 md tomatoes, chopped3/4 pound potatoes, cubed1/2 pound summer squash, chopped1 can sweet corn4 cloves garlic, mashed2 tsp fresh ginger, mashed2 tbsp cooking oil6-7 c water2 tsp salt1 tsp ground coriander1/2 tsp ground oregano1/2 tsp ground thyme1/2 tsp ground rosemary1/2 tsp allspice1 tsp black pepper1/4 c barley or cracked wheat

Directions

Prepare all vegetables ahead of time. Heat oil in a skillet and sear beef pieces. Add onions, garlic and ginger and saute till lightly browned. Add 1 tsp of salt and tomatoes. Cook for a few minutes until tomatoes have softened. Transfer the mixture to a deep pot. Add all spices, vegetables, remaining salt and 6-7 cups of water. Cook covered on med high heat about 10 minutes. Add the cracked wheat or barley to thicken the stew. Cook on med low heat an additional 30 minutes until the sauce has thickened and the grain had cooked through.

Serves 8-10. Serve with fresh, hot crusty bread.

Number of Servings: 8

Recipe submitted by SparkPeople user MAREN_MN.

Servings Per Recipe: 8

Nutritional Info Amount Per Serving

Calories: 205.3
Total Fat: 7.3 g
Cholesterol: 10.6 mg
Sodium: 835.9 mg
Total Carbs: 31.2 g
Dietary Fiber: 4.6 g
Protein: 8.3 g

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