• 3 cups cooked Light or Dark Red Kidney Beans, drained and rinsed, or
  • 1-1/3 cups dry Kidney Beans
  • 4 cups peeled, diced pumpkin
  • 2 medium onions
  • 2 tomatoes, cored and chopped
  • 4 cloves garlic, minced
  • 1 tablespoon minced fresh ginger root
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon unsweetened cocoa
  • 1/4 teaspoon ground cloves
  • 2 tablespoons minced fresh parsley
  • 2 teaspoons ground cumin
  • 1/2 teaspoon ground black pepper
  • 2 cups water


  1. To prepare the pumpkin, cut in half, remove seeds, and peel off outer skin. Parboiling or baking the pumpkin first may make peeling easier.
  2. Coat skillet with nonstick cooking spray and sauté pumpkin and onion for 4 minutes over medium heat.
  3. Add tomatoes, garlic, and ginger, and cook for an additional 4 minutes.
  4. Add seasonings and cook for an additional 4 minutes.
  5. Add seasonings and cook for 1 minute longer, stirring frequently.
  6. Stir in water and cook for 35 to 40 minutes, until pumpkin is tender.
  7. Stir in beans and cook for 10 minutes.
  8. Serve with steamed rice.


Servings per recipe: 6
Serving size: 1 cup
Calories: 158
Carbohydrates: 29g
Fat: 1g
Cholesterol: 0mg
Protein: 9g
Fiber: 8g
Sodium: 232mg (7mg if using dry beans)


Food exchanges:
1 starch/bread
1 lean meat

*Rice not included in nutritional analysis.

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