White Bean and Sausage Stew in Pumpkin Bowls - PCOS-Friendly Recipe
This White Bean and Sausage Stew in Pumpkin Bowls is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2 c. dried navy beans
- 2 bay leaves
- 2 sprig fresh thyme
- 1 tbsp. thyme leaves
- 1 large onion
- 12 sugar pumpkins
- 1/2 c. extra-virgin olive oil
- Coarse salt
- Freshly ground pepper
- 3 tbsp. unsalted butter
- 1 lb. turkey sausage
- 36 red pearl onions
- 14 small red fingerling or new potatoes
- 4 medium carrots
- 2 large leeks
- 1 stalk celery
- 1/2 lb. white button mushrooms
- 1 c. fresh shelled or thawed frozen baby peas
- 1/4 c. all-purpose flour
- 1 1/4 c. whole milk
- 2 tbsp. coarsely chopped fresh sage
- 1 tsp. whole black peppercorns
Instructions
- Put beans into a medium bowl; cover with cold water by 2 inches. Refrigerate 8 hours (up to overnight). Drain beans and transfer to a large stockpot.
- Make bouquet garni: Place bay leaves, thyme sprigs, and the peppercorns on a square of cheesecloth; tie into a bundle with kitchen twine. Add stock, onion, and bouquet garni to pot with beans. Bring to a boil. Reduce heat to medium-low. Cover; simmer until beans are tender, about 1 1/2 hours. Drain beans, reserving cooking liquid. Discard bouquet garni.
- Preheat oven to 350 degrees F. Using a keyhole saw, cut out tops of pumpkins, and reserve. Remove seeds. Rub inside of each pumpkin with the oil, and season with salt and pepper. Place pumpkins and tops right side up on baking sheets lined with parchment paper. Bake 25 minutes. Remove tops; let cool completely on a wire rack, and reserve for garnish. Turn pumpkins upside down, and bake until flesh is tender but firm, about 25 minutes more. Let cool completely on rack.
- Melt 1 tablespoon butter in a large stockpot over medium-high heat. Add sausage. Cook, stirring, until sausage is browned, about 7 minutes. Add remaining 2 tablespoons butter, the pearl onions, potatoes, carrots, leeks, and celery. Cook, stirring occasionally, until vegetables have softened, about 12 minutes. Stir in mushrooms and peas. Stir in flour, and cook 2 minutes.
- Reduce heat to medium. Add milk; simmer 5 minutes. Stir in beans, reserved cooking liquid, sage, thyme leaves, and 2 cups water. Bring to a simmer; cook until thick, about 30 minutes.
- Preheat oven to 350 degrees F. Divide the stew among pumpkin shells. Place on baking sheets, and bake until pumpkins are soft, about 15 minutes. Garnish with tops. Looking for party-ready recipes? Try our top guacamole recipes, birthday cakes, or punch recipes.
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Frequently Asked Questions
Yes, this White Bean and Sausage Stew in Pumpkin Bowls recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 12 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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