ROTM: Pumpkin Stew

Pumpkin Stew

Submitted by Kimberly Long

This is a quick and easy flexible "stew" perfect for chilly Autumn meals on or off the river.  It is flexible and can be adapted to a variety of tastes or dietary preferences. 


  • 1 large onion

  • pumpkin stew.jpg1 bell pepper (your choice of color)

  • oil for sauté

  • 1 can fire roasted diced tomatoes

  • 3 cans of beans (black, tri-bean blend, white, or your favorite beans)

  • 1 can plain pumpkin (not spiced pie filling)

  • 2 cups chicken broth (or veggie broth)

  • 2 cups water

  • 1/2 cup quinoa (optional, I’m trying to add in some more whole grains in my diet)

  • 1/4 cup farro (optional, same reason)

  • cumin, garlic, salt, cayenne, and pepper to taste


  1. Sauté onions and peppers in a bit of oil until soft in a pot.

  1. Add diced tomatoes (undrained), beans (drained and rinsed), pumpkin, water and broth.  

  2. Add spices to season to your liking.  

  1. If desired, add grains (quinoa worked well) and bring to a boil, then simmer for at least 20 minutes.  

Scoop into a bowl and serve with a variety of toppings.  I used sour cream, tortilla strips, and pepitas.  My son went with fritos and cheese.