Pumpkin Black Bean and Chicken Sausage Stew

Cozy up with a bowl of Pumpkin Black Bean and Chicken Sausage Stew, a hearty and nutrient-packed dish that’s perfect for fall or any time you crave comfort food with a twist! This one-pot wonder combines the earthiness of pumpkin puree and smoky chicken sausage with protein-rich black beans and a medley of vibrant spices like cumin, smoked paprika, and oregano. Simmered to perfection in a savory chicken broth with diced tomatoes, this stew delivers bold, satisfying flavors in every bite. Bonus points for the optional addition of baby spinach for extra greens and a garnish of fresh cilantro to brighten the dish. With just 15 minutes of prep and 35 minutes of cooking, this easy-to-make recipe is ideal for busy weeknights or cozy gatherings. Healthy, flavorful, and packed with seasonal goodness, it's destined to become a new favorite in your recipe repertoire!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 4 links chicken sausage (fully cooked, sliced into rounds)
• 1 medium yellow onion (diced)
• 3 cloves garlic (minced)
• 1 cup canned pumpkin puree
• 1 15-ounce can canned black beans (rinsed and drained)
• 4 cups chicken broth
• 1 14.5-ounce can diced tomatoes (canned, with juice)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups baby spinach (optional)
• 2 tablespoons fresh cilantro (chopped, for garnish)

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the chicken sausage slices and cook until browned, about 4-5 minutes. Remove the sausage from the pot and set aside.

Step 3

In the same pot, add the diced onion and sauté until softened, about 5 minutes.

Step 4

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Add the pumpkin puree, black beans, chicken broth, and diced tomatoes (with their juice) to the pot. Stir to combine.

Step 6

Season the stew with cumin, smoked paprika, oregano, salt, and black pepper.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.

Step 8

Return the browned chicken sausage to the pot and stir to incorporate. Simmer for an additional 5 minutes.

Step 9

If desired, stir in the baby spinach and let it wilt for 1-2 minutes.

Step 10

Taste and adjust the seasoning as needed.

Step 11

Serve the stew hot, garnished with fresh cilantro.

Nutrition Facts

Serving size	(2748.0g)

Amount per serving	% Daily Value*
Calories	1613.4

Total Fat 74.7g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 4.5g
Cholesterol 244.9mg	0%
Sodium 7390.5mg	0%
Total Carbohydrate 145.9g	0%
Dietary Fiber 44.0g	0%
Total Sugars 37.6g
Protein 99.8g	0%

Vitamin D 0IU	0%
Calcium 655.1mg	0%
Iron 21.9mg	0%
Potassium 4980.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.6%

Protein: 24.1%

Carbs: 35.3%