Pumpkins can replace traditional potatoes in this hearty, savory stew

Since we’re moving into a pumpkin time of year, here’s a recipe for a savory pumpkin-cider stew in which edible pumpkins replace the tradition potatoes. Yet, for all its substance and flavor, a serving of this hearty dish has only about 8 grams of fat.

The recipe is from the October issue of Better Homes and Gardens magazine, which has a feature extolling “The Splendid Pumpkin.”

This takes us beyond pumpkins’ roles as colorful decoration and pie ingredient, reminding us that the vegetable fed American Indians and Pilgrims alike in the early history of the United States – and can still be a tasty, versatile element in meals today.

A tip for choosing pumpkins for cooking: Opt for small pumpkins over large ones. Smaller pumpkins tend to have sweeter, more tender flesh. Note that the recipe provides for the use of potatoes instead of pumpkins, if that suits the cook better.

Test-kitchen tip: Miniature pumpkins can be hard and the skin tough. To make them easier to eat, remove the stem and carefully peel each pumpkin. You can cut large miniatures into wedges.

Pumpkin-Cider Stew

3 tablespoons all-purpose flour

2 teaspoons fennel seeds, crushed

2 teaspoons kosher salt or 1 1/2 teaspoons salt

1/2 teaspoon coarsely ground black pepper

2 pounds beef chuck roast, cut into 1-inch cubes

2 medium onions, halved, sliced and broken into thin slivers

2 tablespoons olive oil

14-ounce can beef broth

1 1/2 cups apple cider

1/4 cup apple cider vinegar

6 or 7 miniature white and/or orange pumpkins, or half a 5-pound pie pumpkin, or 2 pounds potatoes

2 medium parsnips or carrots, peeled and cut into 1-inch pieces, or 8 ounces baby carrots with tops, scrubbed and trimmed

2 Jonathan or Gala apples, cored and cut into wedges

Fennel seeds, optional

In a self-sealing plastic bag combine flour, the 2 teaspoons crushed fennel seeds, salt and pepper. Add beef chunks. Close bag; shake to coat. In a Dutch oven, brown half the beef and half the onion at a time in 1 tablespoon of hot oil. Return all meat and onion to Dutch oven. Add broth, cider and vinegar. Bring to boiling; reduce heat. Simmer, covered, for 1 1/4 hours.

Meanwhile, if using miniature pumpkins, cut a 1/2 -inch slice from the bottom of each; discard slice. Scoop out seeds and fibrous strings. If using pie pumpkin, peel, seed, remove strings, and cut into large chunks. If using potatoes, peel and cut into wedges.

Add pumpkin pieces or potatoes, and parsnips or carrots to beef mixture. Return to boiling; reduce heat. Simmer, covered, for 25 minutes more. Add apples; cover and simmer 5 to 10 minutes more or until vegetables and fruit are tender. Ladle into bowls or pumpkin bowls (see note) to serve. Sprinkle with addition fennel seeds.

Note: To make pumpkin bowls, cut a 1-inch slice from the stem end of a 1 1/2 - to 2-pound pumpkin; set aside stem. Scoop out seeds and fibrous strings. Ladle soup into bowl; replace stem. Or, if desired, place hollowed pumpkin with top in a shallow baking pan. Bake in a 350-degree oven for 1 to 1 1/4 hours or until tender. Season inside of pumpkin with salt. Serve as above.

Yield: 8 servings

Nutrition information per serving: 283 calories, 8 grams fat (2 grams saturated, 25 percent fat calories), 27 grams protein, 27 grams carbohydrate, 68 milligrams cholesterol, 4 grams dietary fiber, 749 milligrams sodium.