Vegetable-Beef Stew in Pumpkinseed Sauce

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.

Yield: 6 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 176
  • Calories from fat: 27%
  • Fat: 5.3g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 1.6g
  • Protein: 14.4g
  • Carbohydrate: 19.5g
  • Fiber: 3g
  • Cholesterol: 23mg
  • Iron: 3.7mg
  • Sodium: 583mg
  • Calcium: 104mg


  • 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


  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.
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