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Geisinger becomes the first member of Risant Health

Looking for a low-maintenance meal, perfect for Sunday afternoon or a busy weeknight? Try this flavorful pork and pumpkin stew.

This hearty stew is loaded with flavor and nutrition. The main ingredient, pumpkin, is a nutritional powerhouse. It’s loaded with vitamins and minerals, including copper, iron, manganese, potassium, beta carotene and vitamins, A, B, C and E. Pumpkin can also help protect your heart, eyesight and bones. Can’t find fresh? Substitute canned whole pumpkin instead.

Makes 8 1-cup servings.


  • 16 ounces pork shoulder (trimmed of all visible fat, cut into 1-inch cubes) 
  • ½ teaspoon black pepper 
  • 1 teaspoon salt-free, all-purpose seasoning 
  • 1 tablespoon olive oil 
  • 2 tablespoon tomato paste 
  • 1 cup low-sodium beef broth 
  • ¼ teaspoon ground cinnamon 
  • 1 peeled, diced onion 
  • 4 diced celery stalks 
  • 3 peeled, diced carrots 
  • 1 small peeled, seeded and diced sugar/pie pumpkin 
  • 4 cloves minced garlic 
  • 4 sprigs fresh thyme 
  • 1 bay leaf 
  • 1 14.5-ounce can drained, rinsed black beans


  • Season the cubed pork with the pepper and salt-free seasoning. 
  • Add the oil to a large pan over high heat and brown the pork, cooking for about 8 minutes. 
  • Remove the meat from the pan and set aside. Add the tomato paste, beef broth and cinnamon to the pan and whisk. Remove the pan from the heat. 
  • Add the browned meat, liquid and remaining ingredients to the slow cooker and stir to combine. 
  • Cook on high for 4 hours (or low for 8 hours). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving. 

Recipe adapted from 

Nutrition per serving: 150 calories, 5g fat, 30mg cholesterol, 170mg sodium, 15g carbohydrates, 5g fiber, 4g total sugars, 14g protein.

Next steps:

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