BLACK BEAN AND PUMPKIN STEW WITH PASTA

Channeling fall with canned pumpkin, this pantry-friendly stew is quick and hearty. The entire dish comes together in about 20 minutes and is loaded with pasta and beans. Whole coriander and cumin seeds add delightful bursts of flavor. The pumpkin puree gives it plenty of body, but feel free to add more stock if you prefer a thinner consistency. Serve drizzled with a fruity olive oil and topped with croutons, either homemade or store-bought, for a little bit of crunch and extra flavor.

Storage notes: Leftover soup can be refrigerated for up to 4 days.

2 tablespoons extra-virgin olive oil,

plus more for serving

½ cup (3½ ounces) orzo or another

short pasta

1 teaspoon coriander seeds 1 teaspoon cumin seeds ½ teaspoon garlic powder ½ teaspoon fine sea salt or table

salt, plus more to taste ½ teaspoon finely ground black

pepper, plus more to taste

4 cups (1 quart) unsalted or lowsodium vegetable stock

Two (15.5-ounce) can black beans,

drained and rinsed

One (15-ounce) can pumpkin

puree

Homemade or store-bought

croutons, for serving

In a large pot over medium-high heat, heat the oil until it shimmers. Add the pasta, coriander, cumin, garlic powder, salt and pepper and cook, stirring regularly, until fragrant and toasted, 1 to 2 minutes.

Add the vegetable stock and increase the heat to bring it to a boil. Stir in the black beans and pumpkin puree, decrease the heat so the liquid is at a simmer, and cook until the pasta is al dente, 7 to 9 minutes. Taste, and season with more salt and/or pepper if needed. Ladle into bowls and serve warm, drizzled with olive oil and a few croutons scattered on top. Makes 4 servings (about 6 cups).

Nutrition information per serving (1½ cups): calories: 409; total fat: 9 g; saturated Fat: 1 g; cholesterol: 0 mg; sodium: 542 mg; carbohydrates: 66 g; dietary fiber: 15 g; sugar: 9 g; protein: 18 g.

This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.