Little Pumpkins Stuffed With a Bean Stew: A Perfect Autumn Delight
As the crisp air of autumn ushers in a season filled with vibrant colors and festive celebrations, there’s something particularly delightful about creating a dish that embodies the spirit of this time of year. This recipe for Little Pumpkins Stuffed With a Bean Stew is not only a feast for the eyes but also a comforting meal that brings warmth to the table. With its whimsical presentation, it has the potential to enchant both children and adults alike, making it an excellent choice for Halloween gatherings or cozy family dinners.
Overview
- Cook Time: 1 hour 20 minutes
- Prep Time: 20 minutes
- Total Time: 1 hour 40 minutes
- Servings: 2
Description
Imagine little pumpkins, their vibrant orange flesh scooped out and filled to the brim with a hearty bean stew that bursts with flavor and nutrition. As you slice off the tops and reveal their hollow insides, you’ll be greeted with the delightful aroma of sautéed leeks, carrots, and parsnips mingling with the earthy goodness of cannellini beans. Not only is this dish visually appealing, but it’s also an opportunity to engage your little ones in the kitchen—perhaps even encouraging them to embrace the idea of “rat kidneys” hidden within the stew for a Halloween twist.
This recipe is inspired by a delightful creation found in Super Food Ideas, an Australian publication that champions nutritious and delicious home cooking. While it captures the essence of fall, the versatility of the ingredients allows for adjustments based on availability and personal preference.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 387.1 |
| Total Fat | 23.1 g |
| Saturated Fat | 5.7 g |
| Cholesterol | 15.3 mg |
| Sodium | 561.8 mg |
| Total Carbohydrates | 35.8 g |
| Dietary Fiber | 11.1 g |
| Sugars | 5.8 g |
| Protein | 12 g |
Ingredients
| Ingredient | Quantity |
|---|---|
| Pumpkin | 2 small |
| Extra virgin olive oil | 1 tablespoon |
| Olive oil flavored cooking spray | 1 spray |
| Butter | ½ tablespoon |
| Leeks | 1 large |
| Parsnip | 1 medium |
| Carrot | 1 medium |
| Garlic | 2 cloves |
| All-purpose flour | 1 tablespoon |
| Cannellini beans | 190 g (drained) |
| Za’atar spice mix | 1 tablespoon |
| Walnuts | 4 tablespoons (chopped) |
Instructions
Preheat and Prepare the Pumpkins
- Preheat your oven to 200°C (392°F): This initial step is crucial for ensuring that your pumpkins roast beautifully, becoming tender and slightly caramelized.
- Cut the tops off the pumpkins: Using a sharp knife, carefully slice off the tops of the pumpkins, creating a lid that you can lift off later.
- Scoop out the seeds: With a spoon, remove the seeds and any stringy flesh inside the pumpkins. Set the seeds aside for roasting, if desired.
- Prepare the pumpkin shells: Spray the insides of the pumpkins with olive oil or brush with the extra virgin olive oil to enhance their flavor and prevent sticking. Season the insides with salt and pepper to taste.
Bake the Pumpkin Shells
- Arrange on a baking tray: Place the hollowed pumpkins upside down on a baking tray, alongside their lids, and roast in the preheated oven for 30 minutes.
- Turn the pumpkins: After the first 30 minutes, carefully remove the lids from the tray and turn the pumpkins right side up. Return them to the oven and bake for an additional 30 minutes, or until the flesh is tender when pierced with a fork.
Prepare the Bean Stew
- Chop your vegetables: While the pumpkins are roasting, finely slice the leek and chop the carrot and parsnip into roughly 1 cm cubes. Roughly chop the garlic.
- Sauté the vegetables: In a medium saucepan, melt the butter over medium heat. Add the sliced leek, diced carrot, diced parsnip, and chopped garlic. Cover the pan and lower the heat, allowing the vegetables to sweat and soften for about 5 minutes.
- Add flour: Sprinkle the flour over the softened vegetables, stirring to combine until the flour is no longer visible. This will help thicken your stew.
- Pour in the stock: Gradually add your vegetable or chicken stock while stirring continuously over low heat. Continue stirring until the mixture thickens to your desired consistency.
Finalize the Stew
- Incorporate the beans and seasoning: Stir in the drained cannellini beans and the za’atar spice mix, allowing the stew to heat through thoroughly, about 5 more minutes.
- Finish with walnuts and goat cheese: Remove the saucepan from heat, and gently fold in the chopped walnuts and crumbled goat cheese, creating a rich and satisfying filling. Taste the stew and adjust seasoning with salt and pepper as needed.
Assemble and Bake
- Stuff the pumpkin shells: Carefully spoon the hearty bean stew mixture into each of the roasted pumpkin shells, packing it gently to ensure each pumpkin is filled to the top.
- Replace the lids: Once filled, place the pumpkin lids back on top to trap in the flavors as they bake.
- Final bake: Return the stuffed pumpkins to the oven and bake at 200°C (392°F) for an additional 20 minutes, allowing the flavors to meld and the tops to become slightly crispy.
Serve and Enjoy
- Serve warm: Once finished baking, remove the stuffed pumpkins from the oven and let them cool for a few minutes before serving. Present them as the star of your autumn meal, encouraging everyone to dive into the deliciously unique flavors contained within.
This whimsical dish not only delights with its presentation but also provides a nutritious and satisfying meal that captures the essence of autumn. Whether you’re serving it at a Halloween gathering or enjoying a cozy family dinner, these little pumpkins filled with bean stew are sure to impress and warm the hearts of all who partake.
As you gather around the table, bask in the joy of sharing not just a meal but also a memorable experience that celebrates the beauty of the season and the delight of cooking together. Happy cooking!
