Directions:
- Soak the beans overnight in plenty of water. To use the quick method, rinse the beans and then add them to a large pot with enough water to cover them by about an inch. Bring to a boil, let boil for 5 minutes then turn off the heat and leave covered for an hour. Either method, drain the beans when you're ready to start!
- Warm the olive oil in a soup pot or dutch oven over medium heat. Add in the diced onion and saute for about 5 minutes. Add in the garlic and continue to cook for another 5 minutes or so.
- To the cooking onions and garlic, add in the bay leaves, salt and herbs. A note on the herbs: I crush dried whole herbs saved from the garden, you could use fresh, either way chop well. If using ground versions, use much less, around 1/3 tsp each.
- Once the onions are nicely translucent and lightly browned add in the beans, pumpkin and broth. Adjust seasoning and bring to a boil.
- Reduce heat to medium low, cover and leave to cook for about 45 minutes, stirring from time to time. Remove the lid for the last 15 minutes of cooking if you want to reduce the amount of broth and have it more stew like.
- If you used the quick soak method for the beans, it will need to cook slightly longer, about an hour.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 398.05 Kcal (1667 kJ) | ||
| Calories from fat | 123.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.73g | 21% | |
|---|---|---|---|
| Cholesterol | 1.64mg | 1% | |
| Sodium | 1043.05mg | 43% | |
| Potassium | 1176.22mg | 25% | |
| Total Carbs | 57.83g | 19% | |
| Sugars | 8.44g | 34% | |
| Dietary Fiber | 15.51g | 62% | |
| Protein | 15.84g | 32% | |
| Vitamin C | 12.4mg | 21% | |
| Iron | 5.4mg | 30% | |
| Calcium | 131.7mg | 13% | |
| Amount Per 100 g | |||
| Calories | 122.84 Kcal (514 kJ) | ||
| Calories from fat | 38.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.24g | 21% | |
|---|---|---|---|
| Cholesterol | 0.51mg | 1% | |
| Sodium | 321.9mg | 43% | |
| Potassium | 362.99mg | 25% | |
| Total Carbs | 17.85g | 19% | |
| Sugars | 2.6g | 34% | |
| Dietary Fiber | 4.79g | 62% | |
| Protein | 4.89g | 32% | |
| Vitamin C | 3.8mg | 21% | |
| Iron | 1.7mg | 30% | |
| Calcium | 40.6mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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