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Your Nutrition Nugget - Pumpkin: Not Just for Pies
Nothing says Autumn more clearly than the burnt sienna rind and the bright orange flesh of pumpkins. At this time of the year, these globes adorn everything from our dining room table to our front porch. That gorgeous harvest hue is not just a delightful decoration but a signal that this nutrient-rich fall fruit is ripe with beta-carotene, or Vitamin A. The roasted and pureed flesh of the pie pumpkin (a slightly smaller variety than it’s Jack-o-lantern cousin) can be added to moisten bake goods, add a creaminess to pizza or pasta, or thicken and sweeten this recipe for spicy black bean and pumpkin chili. For those who prefer a can opener to a sharp knife, you can always use canned pumpkin pureed (just make sure it’s not pumpkin pie filling!).Black Bean Pumpkin Chili
2 tablespoons olive oil or butter
1 onion, diced
3 cloves of garlic, minced
1 and 1/2 tablespoon smoked paprika
3 teaspoons chili powder
1 and 1/2 teaspoon dried oregano
1 teaspoon coriander
1 tablespoon cumin
2 cups vegetable or chicken broth
2-15 ounce cans or 1-28 ounce can fire-roasted diced tomatoes, with liquid
2 cans black beans, drained and rinsed
1-15 ounce can carrots, drained and rinsed
1-15 ounce can of sweet corn
1-15 ounce can of pumpkin puree
1. Heat a large stock pot over medium heat. Add oil or butter and, when hot, add onion. Sauté for 3 minutes, or until soft and slightly browned. Add garlic and sauté for an additional 2-3 minutes, until fragrant.
2. Add spices and stir to coat the onions, cook for 1-2 minutes, stirring constantly. Pour in broth and allow to simmer for about 2 minutes.
3. Add the remaining ingredients and bring to a boil. Lower heat and cover, simmer for 30- 45 minutes stirring occasionally.
4. Season with salt and pepper to taste, and serve.
