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Vegetable-Beef Stew in Pumpkinseed Sauce

Randy Mayor; Mary Catherine Muir
Yield 6 servings (serving size: 1 cup)
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.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. 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.