Crockpot Vegetarian Curried Pumpkin Stew

Hearty and Packed with Disease-Fighting Nutrition

Feb 19, 2009 Savannah Schroll Guz

In difficult economic times, crockpot cooking is one of the most cost-effective and simple methods of preparing nutritious meals that yield multiple servings.

High in fiber and low in calories, pumpkin packs a strong nutritional punch. Those orange insides parents are used to scooping out of Jack-o-lanterns hold high levels of potassium, pantothenic acid, magnesium, and vitamins C and E. However, what elevates pumpkin to the preeminent level of SuperFood are its carotenoid compounds. These fat-soluble compounds, of which scientists have discovered over 600 variations, are generally found in red, orange and yellow produce. Their purpose? They encourage pollination by birds and insects, while protecting the fruit or vegetable from the sun’s intensity.

Pumpkin’s Disease-fighting Carotenoids

The disease combating power of pumpkin’s carotenoid compounds is manifold. These compounds, alpha-carotene and beta-carotene among them, have been proven strong cancer-fighters, reducing the risk of lung, colon, bladder, cervix, breast, and skin cancers. The compounds and their powerful phytonutrients are likewise capable of cutting the risk of heart disease, forestalling cataracts, and preventing macular degeneration.

Whole Foods, Not Supplements

The results of two 1996 Finnish studies involving male smokers--published in The New England Journal of Medicine--revealed that beta-carotene supplements themselves do not have the same protective effect. Only whole foods, with their powerful collective of compounds, have the desired disease-fighting capacity. This underscores the idea that eating nutritious, natural foods is more effective than supplements and fortified products.

The following curried pumpkin stew is a meatless recipe, excellent for both vegetarians and vegans.

Crockpot Vegetarian Curried Pumpkin Stew

• Slowcooker Bowl Size: 4 quarts
• Time setting: Low Heat (or 8-10 hours)
• Yields: 8 healthy servings

Ingredients:

• 4 cups pumpkin puree
• 2 cups vegetable broth (option: organic chicken broth)
• 1 Tablespoon grapeseed or olive oil
• 2 cloves garlic
• 2 teaspoons hot curry
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon salt (Trying to cut down on salt? Substitute Bragg’s Liquid Amino Acids)
• Freshly ground black pepper
• 1/2 teaspoon dried thyme leaves
• 1/4 teaspoon ground cloves
• 1 large carrot, coarsely chopped
• 1 green bell pepper, coarsely chopped
• 1/2 cup roasted, unsalted peanuts

Preparation:

1. Place pumpkin puree in the slow cooker
2. Pumpkin puree can be made from a whole store-bought or garden-grown pumpkin. Simply wash, cut into large slices, remove seeds, and roast slices at 375-degrees on lubricated cookie sheets until the flesh is fork-tender. Allow to cool slightly. Scoop the warm pumpkin off the shell and into food processor. For this recipe, pumpkin chunks are also acceptable, as the pumpkin cooks down nicely.
3. Add vegetable or chicken broth.
4. Warm skilled with grapeseed or olive oil and add garlic, cumin, coriander, and curry. Toast lightly to bring out flavor. (Be careful not to over-toast or burn spices; smoke will plume!)
5. Add garlic and toasted spices to slow cooker
6. Add the chopped carrot and sliced bell pepper
7. Add thyme, cloves, pepper, salt (or liquid aminos, a salt substitute)
8. Set slow cooker as indicated above (on 'low' or 8-10 hours)
9. Garnish each serving with the coarsely chopped roasted peanuts.This dish is filling, extremely healthy, and will be ready to dish up after a long day away from home. A perfect complement to a nice wheat beer or lager. Excellent with warm whole wheat bread.

The copyright of the article Crockpot Vegetarian Curried Pumpkin Stew in Healthy Cooking is owned by Savannah Schroll Guz. Permission to republish Crockpot Vegetarian Curried Pumpkin Stew in print or online must be granted by the author in writing.

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