Orange pumpkin cubes with pearl barley, white beans and parsley in a bowl
European Recipe

Pumpkin, barley and white bean stew

Start the barley first, then add pumpkin. Heat the cooked beans through at the end.

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Total time 55 min
Calories 299 kcal
Servings 3 servings
Difficulty Easy
By the Published Editorially approved

Why this recipe works

A filling pot for cool days

Small pearl barley suits the staggered cooking order. Pumpkin remains in chunks while the grain thickens the broth. Add the beans already cooked. This makes three vegan meals.

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Recipe

Pumpkin, barley and white bean stew

Chunky Hokkaido pumpkin, soft pearl barley and white beans in a warm parsley stew.

Ingredients

3 servings

Method

  1. 1

    Prepare

    Wash pumpkin, remove seeds and cut into about 1.5 cm cubes. Chop onion and garlic. Rinse barley. Rinse and drain beans.

  2. 2

    Start the barley

    Heat oil in a pot. Soften onion over medium heat about 3 minutes and briefly add garlic. Stir in barley, water and salt, bring to the boil and simmer gently, covered, about 15 minutes.

  3. 3

    Cook pumpkin and beans

    Add pumpkin and simmer covered about 15 minutes until pumpkin and barley are tender. Add beans and heat through for another 5 minutes. Follow the barley packet; cook longer and add a little water if needed.

  4. 4

    Serve

    Chop parsley and stir in with pepper. Serve hot. Keep the stew chunky; this makes three meals without additional sides.

Kitchen know-how

Tips for Pumpkin, barley and white bean stew

Check the barley

These times suit small pearl barley. Larger grains take longer and may need more water.

Stir the bottom

Barley absorbs liquid. Stir regularly across the bottom to prevent sticking.

Variations

How to adapt this recipe

Replace half the pumpkin with the same peeled weight of small carrot cubes. Timing and nutrition may differ.

Use the same rinsed drained weight of cooked kidney beans. Flavour and nutrition change.

Nutrition per serving

299kcal
43.4 gCarbohydrates
12.1 gProtein
6.5 gFat

Values are estimates per serving and may vary depending on the ingredients, brands, portion size and preparation method used.

Frequently asked questions

FAQ about Pumpkin, barley and white bean stew

The base uses its washed edible skin. Remove tough or damaged parts and weigh without seeds.

No. Use fully cooked canned beans. Dried beans must be soaked and cooked completely separately according to their packet.

No. Pearl barley contains gluten. A different grain needs an adapted cooking method.

Barley continues absorbing liquid. Serve immediately, or add a little water before heating through again.

Keep cooking

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