Roasted Caribbean Pumpkin and Black Bean Stew
A hearty stew featuring roasted pumpkin and black beans simmered with Caribbean spices for deep, comforting flavors. This caribbean-inspired vegan (vegan) ready in about 55 minutes pairs diced pumpkin, (15 oz), drained and rinsed 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
Instructions
- 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.
- 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.
- Step 3: Stir in 1 tsp ground cumin and 1/2 tsp ground allspice, cooking for 1 minute until spices bloom.
- 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.
- 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.
- Step 6: Remove from heat and stir in 1 tbsp lime juice and 2 tbsp chopped cilantro for brightness before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Roasted Caribbean Pumpkin and Black Bean Stew take to make?
Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Roasted Caribbean Pumpkin and Black Bean Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep diced pumpkin from drying out.
Can I substitute ingredients in Roasted Caribbean Pumpkin and Black Bean Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Roasted Caribbean Pumpkin and Black Bean Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Roasted Caribbean Pumpkin and Black Bean Stew vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
