This Hearty Pumpkin and Beet Vegetable Stew is a warming, nourishing dish inspired by the beautiful flavors of autumn produce. Created by Katarzyna, this recipe features Hokkaido pumpkin, earthy beets, and an assortment of root vegetables, herbs, and spices, resulting in a comforting stew with a rich, velvety texture. The addition of red beans provides a protein boost, while pickles, lemon juice, and honey bring a balance of sweetness and tang. This dish is perfect as a main meal or side, delivering a hearty, plant-based meal with loads of flavor and nutritional benefits.
Full Recipe:
Ingredients
Main Ingredients
- Hokkaido pumpkin – 1 piece
- Beet – 1 medium
- Potatoes – 1–2, diced
- Olive oil – for roasting and dressing
- Salt – to taste
- Provençal herbs – 1 teaspoon
- Water – to cover vegetables
- Onion – 1, finely chopped
- Carrot – 1, sliced
- Vegetable oil – for sautéing
- Oats – 2–3 tablespoons
- Black pepper – to taste
- Parsley – for garnish, chopped
- Oat flour – 1–2 tablespoons (for thickening if desired)
Salad Topping
- Canned red beans – 100 g, drained and rinsed
- Pickles – 2–3, diced
- Red onion – ½, finely diced
- Olive oil – 50 ml
- Lemon juice – from ½ lemon
- Honey – 1 teaspoon
- Salt and black pepper – to taste
How to Make Hearty Pumpkin and Beet Vegetable Stew
Step 1: Prepare and Roast the Vegetables
- Preheat the oven to 200°C (400°F).
- Prepare the pumpkin by slicing it in half, removing seeds, and cutting it into chunks. You can leave the skin on if it’s a young Hokkaido pumpkin, as it becomes tender during cooking.
- Dice the beet and potatoes into small cubes for quicker roasting.
- Place the pumpkin, beet, and potatoes on a lined baking sheet. Drizzle with olive oil, sprinkle with salt, and add Provençal herbs for extra flavor.
- Roast the vegetables for about 25–30 minutes or until they’re tender, stirring halfway to ensure even roasting.
Step 2: Start the Stew Base
- In a large pot, heat 1–2 tablespoons of vegetable oil over medium heat.
- Sauté the onion until translucent, about 5 minutes. Add the sliced carrot and cook for an additional 3–4 minutes until softened.
- Once the vegetables are softened, add the roasted pumpkin, beet, and potatoes to the pot.
- Cover with water, enough to submerge the vegetables, and bring to a gentle simmer.
- Stir in oats for added texture and thickness, then season with salt and black pepper to taste.
Step 3: Simmer and Thicken
- Allow the stew to simmer for 15–20 minutes, until all vegetables are soft and flavors meld together.
- For a thicker consistency, add a tablespoon or two of oat flour, stirring well to prevent lumps.
- Adjust seasoning with additional salt, pepper, or herbs if needed.
Step 4: Prepare the Bean and Pickle Topping
- In a small bowl, combine the canned red beans, diced pickles, and finely chopped red onion.
- In a separate bowl, whisk together olive oil, lemon juice, and honey until emulsified, then pour this dressing over the bean mixture.
- Season with salt and pepper to taste and mix well.
Step 5: Serve
- Ladle the warm pumpkin and beet stew into bowls.
- Top each serving with a spoonful of the bean and pickle salad and garnish with freshly chopped parsley.
- Add a final drizzle of olive oil, and sprinkle with cinnamon or smoked paprika if desired for a unique twist.
Origins and Background
Inspired by Polish and Eastern European cuisine, where hearty soups and stews are commonly enjoyed, this stew is named after Katarzyna, a traditional Polish name, paying homage to the region’s love for rustic, vegetable-based dishes. Beets and pumpkin are staples in many Eastern European kitchens, offering a satisfying blend of sweet, savory, and earthy flavors.
Key Ingredients and Their Role
- Pumpkin: Adds sweetness, color, and creaminess to the stew. It’s a good source of vitamins A and C, which boost immunity and skin health.
- Beets: Known for their earthy flavor and striking red color, beets provide fiber, antioxidants, and natural sweetness. They pair well with pumpkin and help create a colorful and visually appealing stew.
- Root Vegetables: Carrots, parsnips, or potatoes add heartiness and extra nutrients to the stew. These root vegetables make it more filling and complement the flavors of pumpkin and beet.
- Herbs and Spices: Traditional Eastern European herbs like dill, thyme, or parsley add fragrance and flavor, while spices like smoked paprika or bay leaves can add depth and warmth.
- Broth or Stock: Vegetable or chicken broth serves as the base, adding a savory element to the stew and enhancing the flavor of the vegetables.
Cooking Tips and Techniques
- Properly Roast or Sauté the Vegetables: Cooking the vegetables, especially the pumpkin and beets, at the start allows their flavors to deepen. Roasting them beforehand enhances their sweetness and adds a subtle caramelized note.
- Layer the Flavors: Add herbs and spices at different stages of cooking to build complexity. For example, start with dried herbs in the beginning, and finish with fresh herbs at the end for a fresh aroma.
- Customize with Toppings: Finish the stew with a dollop of sour cream or Greek yogurt for creaminess, or sprinkle with toasted pumpkin seeds for added crunch and texture.
Nutritional Information
This stew is rich in fiber, vitamins A and C, iron, and potassium. It’s naturally low in calories and can be made vegan by using vegetable broth. The combination of colorful vegetables also brings a variety of antioxidants, which are beneficial for heart health and immune support.
Serving Suggestions
- With Bread: Serve with crusty bread, rye, or sourdough for dipping and a heartier meal.
- As a Side: Pair with roast chicken or pork for a comforting, balanced meal.
- As a Standalone Dish: This stew is filling enough to be a standalone meal, especially when topped with protein-rich options like chickpeas, lentils, or a sprinkle of feta cheese.
Katarzyna’s Hearty Pumpkin and Beet Vegetable Stew is a visually stunning and nutritionally rich dish. Its warming flavors and hearty texture make it perfect for cozy nights, family dinners, or gatherings where everyone can appreciate the seasonal produce at its peak.
Nutrition Facts (per serving, approximately based on 6 servings)
- Calories: 320 kcal
- Total Fat: 12 g
- Saturated Fat: 2 g
- Cholesterol: 0 mg
- Sodium: 340 mg
- Total Carbohydrates: 45 g
- Dietary Fiber: 9 g
- Sugars: 10 g
- Protein: 7 g
- Vitamin A: 120% DV
- Vitamin C: 45% DV
- Calcium: 10% DV
- Iron: 12% DV
(Note: Nutrition values are approximate and may vary depending on ingredients used.)
Frequently Asked Questions (FAQs)
Q1: Can I use another type of pumpkin?
Absolutely! Butternut squash, sugar pumpkin, or kabocha squash can all work as substitutes for Hokkaido pumpkin. Just adjust the roasting time, as different varieties may take longer or shorter to soften.
Q2: Is the bean and pickle topping essential?
The topping adds a refreshing tang and crunch to the stew, but you can leave it out if you prefer. Try topping with toasted seeds or nuts for a different texture.
Q3: Can I make this stew vegan and gluten-free?
This recipe is naturally vegan as written. To keep it gluten-free, ensure your oats and oat flour are certified gluten-free.
Tips for Making the Best Pumpkin and Beet Stew
- Don’t Skip Roasting: Roasting the pumpkin, beet, and potatoes first deepens their natural flavors and enhances the stew’s richness.
- Blend for Smoothness: For a velvety texture, blend part of the stew using an immersion blender, leaving some chunks for added texture.
- Choose Herbs and Spices Wisely: The Provençal herbs add a classic depth, but adding bay leaves or a sprig of thyme during cooking can elevate the aroma.
- Customize the Topping: The bean and pickle topping is customizable! You can use chickpeas instead of beans or add diced bell peppers for color and sweetness.
Storage Tips
- Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently on the stove, adding a bit of water if needed to thin the consistency.
- Freezing: This stew freezes well! Allow it to cool completely, then transfer to freezer-safe containers and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Preparing Ahead: You can make the stew base a day in advance to let the flavors develop even more. Simply add the topping fresh before serving.
Conclusion
Katarzyna’s Hearty Pumpkin and Beet Vegetable Stew is a delightful, wholesome dish that brings together the best of seasonal produce in a vibrant and flavorful meal. This recipe’s unique pairing of roasted pumpkin and beet, combined with the zing of the bean and pickle salad, creates a truly balanced dish that’s both satisfying and nutritious.
With its warm, earthy flavors and healthy ingredients, this stew is a versatile recipe that’s perfect for family dinners, meal prepping, or cozy gatherings. It’s a hearty meal that celebrates the richness of vegetables, oats, and spices—a testament to Katarzyna’s culinary creativity and love for wholesome food. Enjoy every comforting spoonful, and don’t forget to top it off with that perfect burst of tang from the pickle salad!
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Katarzyna’s Hearty Pumpkin and Beet Vegetable Stew
- Total Time: 1hr 5mins
Description
This Hearty Pumpkin and Beet Vegetable Stew is a warming, nourishing dish inspired by the beautiful flavors of autumn produce. Created by Katarzyna, this recipe features Hokkaido pumpkin, earthy beets, and an assortment of root vegetables, herbs, and spices, resulting in a comforting stew with a rich, velvety texture. The addition of red beans provides a protein boost, while pickles, lemon juice, and honey bring a balance of sweetness and tang. This dish is perfect as a main meal or side, delivering a hearty, plant-based meal with loads of flavor and nutritional benefits.
Ingredients
Main Ingredients
- Hokkaido pumpkin – 1 piece
- Beet – 1 medium
- Potatoes – 1-2, diced
- Olive oil – for roasting and dressing
- Salt – to taste
- Provençal herbs – 1 teaspoon
- Water – to cover vegetables
- Onion – 1, finely chopped
- Carrot – 1, sliced
- Vegetable oil – for sautéing
- Oats – 2-3 tablespoons
- Black pepper – to taste
- Parsley – for garnish, chopped
- Oat flour – 1-2 tablespoons (for thickening if desired)
Salad Topping
- Canned red beans – 100 g, drained and rinsed
- Pickles – 2-3, diced
- Red onion – 1/2, finely diced
- Olive oil – 50 ml
- Lemon juice – from 1/2 lemon
- Honey – 1 teaspoon
- Salt and black pepper – to taste
Instructions
Step 1: Prepare and Roast the Vegetables
- Preheat the oven to 200°C (400°F).
- Prepare the pumpkin by slicing it in half, removing seeds, and cutting it into chunks. You can leave the skin on if it’s a young Hokkaido pumpkin, as it becomes tender during cooking.
- Dice the beet and potatoes into small cubes for quicker roasting.
- Place the pumpkin, beet, and potatoes on a lined baking sheet. Drizzle with olive oil, sprinkle with salt, and add Provençal herbs for extra flavor.
- Roast the vegetables for about 25–30 minutes or until they’re tender, stirring halfway to ensure even roasting.
Step 2: Start the Stew Base
- In a large pot, heat 1–2 tablespoons of vegetable oil over medium heat.
- Sauté the onion until translucent, about 5 minutes. Add the sliced carrot and cook for an additional 3–4 minutes until softened.
- Once the vegetables are softened, add the roasted pumpkin, beet, and potatoes to the pot.
- Cover with water, enough to submerge the vegetables, and bring to a gentle simmer.
- Stir in oats for added texture and thickness, then season with salt and black pepper to taste.
Step 3: Simmer and Thicken
- Allow the stew to simmer for 15–20 minutes, until all vegetables are soft and flavors meld together.
- For a thicker consistency, add a tablespoon or two of oat flour, stirring well to prevent lumps.
- Adjust seasoning with additional salt, pepper, or herbs if needed.
Step 4: Prepare the Bean and Pickle Topping
- In a small bowl, combine the canned red beans, diced pickles, and finely chopped red onion.
- In a separate bowl, whisk together olive oil, lemon juice, and honey until emulsified, then pour this dressing over the bean mixture.
- Season with salt and pepper to taste and mix well.
Step 5: Serve
- Ladle the warm pumpkin and beet stew into bowls.
- Top each serving with a spoonful of the bean and pickle salad and garnish with freshly chopped parsley.
- Add a final drizzle of olive oil, and sprinkle with cinnamon or smoked paprika if desired for a unique twist.
- Prep Time: 20mins
- Cook Time: 45mins