White Bean and Sausage Stew in Pumpkin Bowls
White Bean and Sausage Stew in Pumpkin Bowls
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Intense heat concentrates the pumpkin's sugars, bringing out its natural sweetness -- so you can enjoy its rich, dense flesh as you spoon out your stew. White beans, red pearl onions, baby peas, and turkey sausage make up the deep-flavored mix.

    Ingredients

    • 2 cups dried navy beans
    • 2 bay leaves
    • 2 sprigs fresh thyme, plus 1 tablespoon leaves
    • 1 teaspoon whole black peppercorns
    • 5 cups homemade or low-sodium store-bought chicken stock
    • 1 large onion, coarsely chopped
    • 12 (about 2 pounds each) sugar pumpkins, washed and dried
    • 1/2 cup extra-virgin olive oil
    • Coarse salt and freshly ground pepper
    • 3 tablespoons unsalted butter
    • 1 pound turkey sausage, casings discarded, coarsely chopped
    • 3 dozen red pearl onions, peeled
    • 14 small red fingerling or new potatoes, (about 12 ounces), halved lengthwise
    • 4 medium carrots, peeled and cut into 1/4-inch rounds
    • 2 large leeks, white and pale-green parts only, thinly sliced crosswise, rinsed well
    • 1 stalk celery, trimmed and cut into 1/4-inch dice
    • 1/2 pound white button mushrooms, trimmed and quartered
    • 1 cup fresh shelled or thawed frozen baby peas
    • 1/4 cup all-purpose flour
    • 1 1/4 cups whole milk
    • 2 tablespoons coarsely chopped fresh sage

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 12
    • Amount Per Serving
    • Calories: 271 % Daily Value *
    • Total Fat: 14 g 21.11%
    • Saturated Fat: 4 g 18.46%
    • Trans Fat: 0 g %
    • Cholesterol: 11 mg 3.59%
    • Sodium: 87 mg 3.62%
    • Calcium: 92 mg 9.17%
    • Potassium: 528 mg 15.09%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.02%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 27 g %
    • Dietary Fiber: 6 g 25.72%
    • Sugar: 4 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 5.01%
    • Vitamin C 9.68%
    • Vitamin D 0.33%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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