Roasted Caribbean Pumpkin and Black Bean Stew

By AislePrompt Editorial · Published 2026-06-10 · Updated 2026-06-10

A hearty stew featuring roasted pumpkin and black beans simmered with Caribbean spices for deep, comforting flavors. This Caribbean-inspired vegan recipe, ready in about 55 minutes, pairs pumpkin, black beans, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups diced pumpkin
• 1 can (15 oz), drained and rinsed black beans
• 2 tbsp olive oil
• 1 medium, diced onion
• 3 minced garlic cloves
• 1 tsp ground cumin
• 1/2 tsp ground allspice
• 1 can (14 oz) crushed tomatoes
• 2 cups vegetable broth
• 1 tbsp chopped fresh thyme
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp lime juice
• 2 tbsp chopped cilantro

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Instructions

1. Step 1: Preheat oven to 425°F. Toss 2 cups diced pumpkin with 1 tbsp olive oil and a pinch of salt. Spread on a baking sheet and roast for 25 minutes until tender and caramelized at edges.
2. Step 2: While pumpkin roasts, heat remaining 1 tbsp olive oil in a large pot over medium heat. Add 1 medium diced onion and 3 minced garlic cloves, sautéing for 5 minutes until softened and fragrant.
3. Step 3: Stir in 1 tsp ground cumin and 1/2 tsp ground allspice, cooking for 1 minute until spices bloom.
4. Step 4: Add 1 can (14 oz) crushed tomatoes, 2 cups vegetable broth, and 1 can (15 oz) drained black beans. Bring to a simmer and cook for 10 minutes to meld flavors.
5. Step 5: Add the roasted pumpkin along with 1 tbsp chopped fresh thyme, 1 tsp salt, and 1/2 tsp black pepper. Simmer for another 5 minutes until stew thickens slightly.
6. Step 6: Remove from heat and stir in 1 tbsp lime juice and 2 tbsp chopped cilantro for brightness before serving.