Vegetable-Beef Stew in Pumpkinseed Sauce

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Vegetable-Beef Stew in Pumpkinseed SauceRecipe
Randy Mayor; Mary Catherine Muir
In Africa, toasted pumpkinseeds have long been ground and stirred into soups and stews. Here, they add body and a subtle, nutty flavor. Serve this stew with mashed sweet potatoes or over rice.
6 servings (serving size: 1 cup)


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2 tablespoons roasted salted pumpkinseed kernels
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons vegetable oil, divided
1 (8-ounce) boneless sirloin steak, cut into 1-inch cubes
1 cup chopped onion
1/2 cup chopped red bell pepper
2 teaspoons finely chopped seeded pickled jalapeño pepper
1 1/2 cups (1/4-inch-thick) slices carrot
1 1/2 cups canned crushed tomatoes, undrained
2 tablespoons molasses
1 (14 1/4-ounce) can low-salt beef broth
1 1/2 cups (2-inch) cut green beans
2 cups thinly sliced kale or spinach


Cook pumpkinseeds in a Dutch oven over medium-high heat 3 minutes or until kernels are toasted and begin to pop. Remove from heat, and cool. Place kernels in a spice or coffee grinder; process until finely ground.

Combine cumin and next 6 ingredients (cumin through black pepper) in a small bowl. Heat 1 teaspoon oil in pan over medium-high heat. Add beef; sauté for 3 minutes or until browned. Remove beef from pan.

Add 1 teaspoon oil to pan. Add the onion, bell pepper, and jalapeño; sauté 4 minutes. Add ground kernels and cumin mixture to pan; cook 1 minute. Stir in beef, carrot, tomatoes, molasses, and broth; bring to a boil. Partially cover, reduce heat, and simmer 15 minutes. Add beans; partially cover, and simmer 30 minutes or until meat is tender. Stir in kale; cook 4 minutes or until kale wilts.

Created date

June 2004

Nutritional Information

Calories 176
Caloriesfromfat 27 %
Fat 5.3 g
Satfat 1.3 g
Monofat 1.7 g
Polyfat 1.6 g
Protein 14.4 g
Carbohydrate 19.5 g
Fiber 3 g
Cholesterol 23 mg
Iron 3.7 mg
Sodium 583 mg
Calcium 104 mg