25+ Delicious Sunday Low Sodium Stew Recipes for Any Occasion

There’s something magical about a hearty bowl of stew, especially on a Sunday when the world slows down, and comfort takes center stage.

Stews are the ultimate one-pot wonders, brimming with nourishing ingredients that warm both the body and soul. However, traditional stews often come with a hefty dose of sodium, which can be a concern for those watching their salt intake.

Enter this curated collection of 25+ Sunday Low Sodium Stew Recipes—designed to bring rich flavors, wholesome ingredients, and health-conscious cooking to your table.

Whether you’re craving a classic beef stew, a creamy vegetable medley, or a spice-laden vegan creation, there’s a recipe here to suit every palate.

Perfect for meal prepping, family dinners, or simply indulging in comfort food without compromise, these stews will become your Sunday go-to favorites.

So, grab your favorite pot, prepare for a simmering journey, and let’s discover how delicious low-sodium cooking can truly be!

25+ Delicious Sunday Low Sodium Stew Recipes for Any Occasion

Sunday meals should be about slowing down, savoring flavors, and sharing moments with loved ones. With this collection of 25+ Low Sodium Stew Recipes, you can enjoy the cozy and hearty goodness of stew without worrying about excess salt.

These recipes prove that health-conscious cooking doesn’t mean sacrificing taste or variety.

From traditional beef and chicken stews to creative plant-based options, there’s a dish here for every craving and every cook.

Whether you’re prepping for the week ahead or sitting down to a family feast, these low-sodium stews will leave everyone feeling satisfied and cared for.

So, turn your kitchen into a sanctuary of comfort and health this Sunday.

Experiment with these recipes, share them with loved ones, and embrace the joy of delicious, mindful eating. Your perfect Sunday stew adventure starts here!

Mediterranean Chickpea and Vegetable Stew

This Mediterranean Chickpea and Vegetable Stew is a vibrant, plant-based dish that combines the earthy richness of chickpeas with the sweetness of bell peppers, zucchini, and tomatoes. The blend of Mediterranean spices, including cumin and smoked paprika, ensures a flavorful experience without the need for added salt. Serve it with crusty whole-grain bread or over quinoa for a complete meal.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 garlic cloves, minced
• 2 medium carrots, diced
• 1 large zucchini, chopped
• 1 red bell pepper, diced
• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 1 can (15 oz) no-salt-added diced tomatoes
• 2 cups low-sodium vegetable broth
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon ground black pepper
• Juice of 1 lemon
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onions and garlic until softened and fragrant, about 3-4 minutes.
2. Add carrots, zucchini, and bell pepper. Cook for 5-7 minutes until slightly tender.
3. Stir in chickpeas, diced tomatoes, vegetable broth, and all the spices. Mix well.
4. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes.
5. Squeeze fresh lemon juice into the stew and stir. Adjust seasoning with additional herbs or black pepper if needed.
6. Serve hot, garnished with fresh parsley.

This Mediterranean Chickpea and Vegetable Stew is a delightful way to savor fresh ingredients while keeping sodium in check. Packed with fiber and nutrients, it’s a wholesome option for a cozy Sunday dinner. The combination of spices ensures a flavorful punch in every bite.

Savory Beef and Barley Stew

This Savory Beef and Barley Stew delivers a hearty, low-sodium option for meat lovers. Tender beef chunks, chewy barley, and a medley of vegetables simmered in a rich broth make this a comforting classic. Using unsalted beef broth and aromatic herbs allows the natural flavors to shine.

Ingredients

• 1 pound lean beef stew meat, cubed
• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 celery stalks, diced
• 2 carrots, sliced
• 3 cloves garlic, minced
• 1 cup pearl barley
• 4 cups low-sodium beef broth
• 1 cup water
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon black pepper
• 1 bay leaf
• 1 cup chopped mushrooms
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium-high heat. Brown beef cubes for 3-4 minutes, then set aside.
2. In the same pot, sauté onions, celery, and carrots until softened, about 5 minutes.
3. Add garlic and cook for another minute. Stir in barley and cook for 2 minutes, allowing it to toast slightly.
4. Return the beef to the pot and add beef broth, water, thyme, rosemary, black pepper, and bay leaf. Stir well.
5. Bring the stew to a boil, then reduce heat and simmer for 1 hour. Add mushrooms in the last 20 minutes of cooking.
6. Remove bay leaf, garnish with fresh parsley, and serve warm.

Savory Beef and Barley Stew is the epitome of comfort food without the sodium overload. The slow simmering process allows the flavors to meld beautifully, creating a rich and satisfying dish. Perfect for a relaxing Sunday dinner with loved ones.

Herbed Chicken and Sweet Potato Stew

This Herbed Chicken and Sweet Potato Stew is a nutritious, low-sodium dish perfect for warming up on a Sunday evening. The sweet potatoes add natural sweetness, while fresh thyme and sage infuse the broth with earthy flavors. Lean chicken breast ensures it’s protein-packed yet light.

Ingredients

• 2 tablespoons olive oil
• 1 pound boneless, skinless chicken breasts, cubed
• 1 medium onion, diced
• 2 cloves garlic, minced
• 3 medium sweet potatoes, peeled and cubed
• 2 cups chopped green beans
• 4 cups low-sodium chicken broth
• 1 teaspoon fresh thyme
• 1 teaspoon fresh sage, minced
• 1/2 teaspoon black pepper
• 1/2 teaspoon smoked paprika
• Juice of 1 orange
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Brown the chicken cubes for 5-6 minutes, then set aside.
2. In the same pot, sauté onions and garlic until softened, about 3 minutes.
3. Add sweet potatoes and cook for 5 minutes. Return chicken to the pot.
4. Pour in chicken broth and stir in thyme, sage, black pepper, and smoked paprika.
5. Bring the stew to a boil, then reduce heat and simmer for 25-30 minutes until sweet potatoes are tender.
6. Add green beans in the last 10 minutes of cooking. Stir in orange juice before serving.
7. Garnish with fresh parsley and serve hot.

Herbed Chicken and Sweet Potato Stew is a nourishing way to close the weekend. The sweet and savory flavor profile, paired with wholesome ingredients, ensures a guilt-free indulgence. This stew is a fantastic addition to any low-sodium meal plan.

Spiced Lentil and Butternut Squash Stew

This Spiced Lentil and Butternut Squash Stew is a vibrant, plant-based dish perfect for a cozy Sunday evening. The hearty lentils and tender butternut squash create a comforting texture, while the warming spices, like turmeric and cinnamon, deliver a flavorful depth. It’s a great way to add variety to your low-sodium meal repertoire.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 medium butternut squash, peeled and cubed
• 1 cup dried lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 can (15 oz) no-salt-added diced tomatoes
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes (optional for heat)
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant and translucent, about 5 minutes.
2. Add butternut squash and cook for 5 minutes, stirring occasionally.
3. Stir in lentils, vegetable broth, diced tomatoes, and spices. Mix well.
4. Bring the stew to a boil, then reduce the heat and simmer for 30-35 minutes, until the lentils are tender.
5. Squeeze lime juice into the stew and stir. Adjust seasonings if needed.
6. Garnish with fresh cilantro and serve warm.

Spiced Lentil and Butternut Squash Stew is a nutritious and flavorful option that highlights the natural sweetness of squash and the earthiness of lentils. It’s a wholesome meal that’s perfect for both cozy evenings and meal prepping for the week.

Rustic Turkey and Wild Rice Stew

Rustic Turkey and Wild Rice Stew is a low-sodium twist on a classic comfort food. With lean turkey, nutty wild rice, and a mix of seasonal vegetables, this stew is hearty and satisfying. Fresh herbs like thyme and rosemary infuse the dish with an irresistible aroma, perfect for a leisurely Sunday dinner.

Ingredients

• 2 tablespoons olive oil
• 1 pound ground turkey
• 1 large onion, diced
• 2 celery stalks, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 1 cup uncooked wild rice
• 4 cups low-sodium chicken broth
• 2 cups water
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon black pepper
• 1 bay leaf
• 1 cup chopped kale or spinach
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add ground turkey and cook until browned, breaking it apart with a spoon.
2. Add onion, celery, carrots, and garlic. Sauté for 5-7 minutes until vegetables soften.
3. Stir in wild rice and cook for 2 minutes, allowing it to toast slightly.
4. Add chicken broth, water, thyme, rosemary, black pepper, and bay leaf. Bring to a boil.
5. Reduce heat to low, cover, and simmer for 45-50 minutes, or until the rice is tender.
6. Add kale or spinach in the last 5 minutes of cooking. Remove the bay leaf before serving.
7. Garnish with fresh parsley and enjoy hot.

This Rustic Turkey and Wild Rice Stew is a hearty, protein-packed meal that’s ideal for a relaxing Sunday. The combination of whole grains, lean protein, and vegetables makes it a wholesome and delicious option for the whole family.

Creamy Potato and Leek Stew

Creamy Potato and Leek Stew is a velvety, comforting dish that feels indulgent without the excess sodium. By blending some of the cooked potatoes with unsweetened almond milk or a dairy-free alternative, you create a creamy texture without heavy cream. The leeks add a subtle sweetness, making this stew irresistible.

Ingredients

• 2 tablespoons olive oil
• 2 large leeks, white and light green parts only, sliced
• 3 garlic cloves, minced
• 4 medium potatoes, peeled and cubed
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk (or low-sodium dairy alternative)
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground nutmeg
• Chopped chives for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté leeks and garlic for 5 minutes until softened.
2. Add cubed potatoes and cook for another 3 minutes, stirring occasionally.
3. Pour in vegetable broth, thyme, black pepper, smoked paprika, and nutmeg. Bring to a boil, then reduce heat and simmer for 25-30 minutes, until potatoes are tender.
4. Remove half of the stew and blend until smooth using a blender or immersion blender. Return the blended mixture to the pot.
5. Stir in almond milk and heat gently. Adjust seasoning if needed.
6. Garnish with chopped chives and serve warm.

Creamy Potato and Leek Stew is a rich yet healthy way to indulge in a comforting Sunday meal. The creamy texture and robust flavors make it a family favorite, all while keeping sodium levels in check.

Vegetable and White Bean Stew with Rosemary

This Vegetable and White Bean Stew with Rosemary is a wholesome, earthy dish that’s both hearty and light. Cannellini beans provide a creamy texture and protein, while a mix of root vegetables adds natural sweetness. Fresh rosemary infuses the stew with an aromatic depth, making it perfect for a cozy Sunday meal.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 2 medium parsnips, diced
• 1 cup cubed butternut squash
• 1 can (15 oz) no-salt-added cannellini beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 teaspoon fresh rosemary, finely chopped
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• Juice of 1 lemon
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onions and garlic for 3-4 minutes until softened.
2. Add carrots, parsnips, and butternut squash. Cook for 5-7 minutes, stirring occasionally.
3. Stir in cannellini beans, vegetable broth, rosemary, smoked paprika, and black pepper. Mix well.
4. Bring the stew to a boil, then reduce heat and simmer for 20-25 minutes, until vegetables are tender.
5. Add lemon juice to brighten the flavors. Adjust seasoning if needed.
6. Garnish with fresh parsley and serve warm.

Vegetable and White Bean Stew with Rosemary is a delicious way to enjoy a nutrient-packed meal. The combination of hearty beans, sweet vegetables, and fresh herbs creates a balanced dish that’s ideal for sharing on a lazy Sunday.

Savory Mushroom and Barley Stew

Savory Mushroom and Barley Stew is a rich and hearty meal that’s perfect for mushroom lovers. The umami from a mix of mushrooms, paired with the nutty chewiness of barley, makes this stew satisfying and deeply flavorful. It’s an excellent meatless option for a low-sodium Sunday dinner.

Ingredients

• 2 tablespoons olive oil
• 1 pound mixed mushrooms (such as cremini, shiitake, and portobello), sliced
• 1 medium onion, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 cup pearl barley
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon dried thyme
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1 tablespoon low-sodium soy sauce (optional for added umami)
• 2 cups chopped spinach or kale
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté mushrooms until golden brown and fragrant, about 5-7 minutes. Remove and set aside.
2. In the same pot, add onion, celery, and garlic. Sauté until softened, about 5 minutes.
3. Stir in barley and cook for 2 minutes to lightly toast. Add vegetable broth, thyme, smoked paprika, and black pepper.
4. Bring to a boil, then reduce heat and simmer for 40-45 minutes, or until barley is tender.
5. Return mushrooms to the pot and add spinach or kale. Cook for an additional 5 minutes. Stir in soy sauce if using.
6. Garnish with parsley and serve hot.

This Savory Mushroom and Barley Stew is an earthy, comforting meal that delivers big flavors without the need for salt. The combination of hearty mushrooms and chewy barley ensures every bite is satisfying and wholesome.

Caribbean Sweet Potato and Black Bean Stew

This Caribbean-inspired Sweet Potato and Black Bean Stew brings a burst of tropical flavor to your Sunday dinner. Sweet potatoes, black beans, and a medley of spices come together in a rich tomato base, with a hint of coconut milk for creaminess. A sprinkle of fresh cilantro ties it all together beautifully.

Ingredients

• 2 tablespoons coconut oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 medium sweet potatoes, peeled and cubed
• 1 red bell pepper, diced
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 can (15 oz) no-salt-added diced tomatoes
• 2 cups low-sodium vegetable broth
• 1/2 cup light coconut milk
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon allspice
• 1/2 teaspoon black pepper
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions

1. Heat coconut oil in a large pot over medium heat. Sauté onions and garlic until softened, about 5 minutes.
2. Add sweet potatoes and bell pepper. Cook for 5 minutes, stirring occasionally.
3. Stir in black beans, diced tomatoes, vegetable broth, coconut milk, and spices. Mix well.
4. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until sweet potatoes are tender.
5. Add lime juice and adjust seasoning if needed.
6. Garnish with fresh cilantro and serve warm.

Caribbean Sweet Potato and Black Bean Stew is a flavor-packed dish that will transport your taste buds to the tropics. With its creamy texture and vibrant spices, this stew is a perfect low-sodium option to brighten your Sunday meal.

Hearty Beef and Vegetable Stew

Hearty Beef and Vegetable Stew is a comforting classic reimagined for a low-sodium diet. By using lean beef and plenty of fresh vegetables, this stew delivers robust flavor and richness. A slow simmer allows the ingredients to meld into a deeply satisfying dish perfect for a relaxing Sunday.

Ingredients

• 1 tablespoon olive oil
• 1 pound lean beef stew meat, cut into chunks
• 1 large onion, diced
• 2 cloves garlic, minced
• 3 carrots, sliced
• 2 celery stalks, diced
• 2 medium potatoes, cubed
• 1 cup green beans, trimmed and cut into pieces
• 4 cups low-sodium beef broth
• 1 tablespoon tomato paste
• 1 teaspoon dried thyme
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1 bay leaf
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sear the beef chunks until browned on all sides. Remove and set aside.
2. In the same pot, sauté onion and garlic until fragrant, about 5 minutes.
3. Add carrots, celery, and potatoes. Cook for 5 minutes, stirring occasionally.
4. Stir in beef broth, tomato paste, thyme, smoked paprika, black pepper, and bay leaf. Add the browned beef back to the pot.
5. Bring to a boil, then reduce heat and simmer for 1 to 1.5 hours, stirring occasionally. Add green beans during the last 15 minutes of cooking.
6. Remove the bay leaf, garnish with parsley, and serve hot.

This Hearty Beef and Vegetable Stew proves that classic comfort food can be both flavorful and heart-healthy. The slow cooking method brings out the natural flavors of the ingredients, making it an excellent choice for a satisfying Sunday dinner.

Moroccan Chickpea and Spinach Stew

Moroccan Chickpea and Spinach Stew is a fragrant and colorful dish inspired by North African cuisine. The blend of spices, chickpeas, and spinach creates a stew that’s hearty yet light. With its rich flavors and vibrant ingredients, it’s a perfect way to spice up your Sunday meal.

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional for heat)
• 2 cans (15 oz each) no-salt-added chickpeas, drained and rinsed
• 1 can (15 oz) no-salt-added diced tomatoes
• 3 cups low-sodium vegetable broth
• 4 cups fresh spinach leaves
• Juice of 1 lemon
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened, about 5 minutes.
2. Stir in cumin, coriander, cinnamon, smoked paprika, and cayenne (if using). Cook for 1 minute until fragrant.
3. Add chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Stir in spinach and cook until wilted, about 2-3 minutes.
5. Add lemon juice, adjust seasoning, and garnish with cilantro before serving.

Moroccan Chickpea and Spinach Stew is a flavorful, nutrient-packed dish that highlights the versatility of chickpeas and spices. It’s a vibrant and satisfying addition to your low-sodium recipe collection.

Creamy Cauliflower and Broccoli Stew

This Creamy Cauliflower and Broccoli Stew is a velvety and comforting dish loaded with vegetables. A blend of pureed cauliflower and unsweetened almond milk gives it a creamy texture without adding dairy or excess sodium. The addition of broccoli florets adds a nice contrast in texture and a boost of nutrients.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 head cauliflower, cut into florets
• 2 cups broccoli florets
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk (or low-sodium dairy alternative)
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/4 teaspoon ground nutmeg
• Fresh chives for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened, about 5 minutes.
2. Add cauliflower and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until cauliflower is tender.
3. Use an immersion blender or transfer the mixture to a blender to puree until smooth. Return the puree to the pot.
4. Add broccoli florets, almond milk, thyme, black pepper, and nutmeg. Simmer for 10-12 minutes, until broccoli is tender.
5. Garnish with fresh chives and serve warm.

Creamy Cauliflower and Broccoli Stew is a comforting, low-sodium dish that’s as nutritious as it is delicious. Its rich texture and balanced flavors make it an ideal option for a satisfying Sunday dinner or meal prep.

Sweet Potato and Lentil Stew

Sweet Potato and Lentil Stew is a nourishing, plant-based dish that combines the natural sweetness of sweet potatoes with the earthy flavor of lentils. Packed with fiber, protein, and vitamins, this stew is a hearty yet healthy choice for Sunday family dinners.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium sweet potatoes, peeled and cubed
• 1 cup dried green or brown lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 can (15 oz) no-salt-added diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon black pepper
• 2 cups fresh spinach
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened, about 5 minutes.
2. Add sweet potatoes, lentils, vegetable broth, diced tomatoes, and spices. Stir well.
3. Bring to a boil, then reduce heat and simmer for 25-30 minutes, until the lentils and sweet potatoes are tender.
4. Stir in spinach and cook until wilted, about 2-3 minutes.
5. Add lime juice, adjust seasoning, and garnish with cilantro before serving.

This Sweet Potato and Lentil Stew is a satisfying, nutrient-rich meal that’s perfect for a relaxing Sunday. Its comforting flavors and vibrant ingredients make it a great addition to your low-sodium recipe collection.

Chicken and Wild Rice Stew

Chicken and Wild Rice Stew is a hearty, flavorful option for those looking for a protein-packed, low-sodium meal. The nutty flavor of wild rice complements the tender chicken and fresh vegetables, creating a dish that’s as delicious as it is comforting.

Ingredients

• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 medium onion, diced
• 2 celery stalks, diced
• 2 carrots, sliced
• 3 cups low-sodium chicken broth
• 1/2 cup wild rice, rinsed
• 1/2 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/4 teaspoon ground sage
• 1 cup unsweetened almond milk or low-sodium dairy alternative
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sear chicken pieces until lightly browned, about 5 minutes. Remove and set aside.
2. In the same pot, sauté onion, celery, and carrots until softened, about 5 minutes.
3. Add chicken broth, wild rice, thyme, black pepper, and sage. Bring to a boil, then reduce heat and simmer for 40 minutes.
4. Return chicken to the pot and stir in almond milk. Simmer for an additional 10 minutes, until the rice is tender and chicken is fully cooked.
5. Garnish with fresh parsley and serve warm.

This Chicken and Wild Rice Stew is a comforting and filling meal that’s perfect for Sunday nights. Its robust flavors and satisfying texture make it a low-sodium dish the whole family will enjoy.

Spiced Pumpkin and Black Bean Stew

Spiced Pumpkin and Black Bean Stew is a fall-inspired dish that brings warmth and bold flavors to your table. Pumpkin puree adds a creamy texture, while black beans provide protein and fiber. The blend of spices gives this stew a unique and aromatic twist.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 can (15 oz) no-salt-added black beans, drained and rinsed
• 1 can (15 oz) no-salt-added pumpkin puree
• 3 cups low-sodium vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cinnamon
• 1/2 teaspoon black pepper
• Juice of 1 orange
• Fresh sage leaves for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant, about 5 minutes.
2. Add black beans, pumpkin puree, vegetable broth, and spices. Mix well.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes, stirring occasionally.
4. Stir in orange juice and adjust seasoning to taste.
5. Garnish with fresh sage leaves and serve warm.

Spiced Pumpkin and Black Bean Stew is a flavorful and seasonal choice for your Sunday dinner. The combination of creamy pumpkin, hearty beans, and warming spices makes it a unique and satisfying low-sodium option.

Note: More recipes are coming soon!