15 Gluten-Free Pumpkin Recipes That Aren’t All Desserts

1. Thyme Chicken and Pumpkin Stew

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme and 1/4 teaspoon black pepper
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1 tablespoon apple cider vinegar
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

2. Curried White Bean and Pumpkin Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons gluten-free salt-free curry powder
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 2 tablespoons lemon juice

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

3. Sage Turkey and Pumpkin Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds lean ground turkey
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
• 4 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lemon juice
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

4. Chili-Spiced Lentil and Pumpkin Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Ingredients

• 4 cups cooked brown lentils, drained
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 2 tablespoons lime juice

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

5. Ginger-Spiced Chickpea and Pumpkin Crockpot Stew

Servings: 4   Prep: 15 minutes   Cook: 420 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lemon juice

Instructions

1. Use a 4- to 6-quart slow cooker. Thaw raw poultry in the refrigerator before starting. Keep raw poultry and its utensils separate from other food.
2. If using ground turkey, heat the olive oil in a skillet over medium heat. Add the turkey and onion and cook for 8 to 10 minutes, breaking the turkey into small pieces, until it reaches 165°F. Transfer to the slow cooker. For chicken or legumes, add the oil and onion directly to the cooker.
3. Add the primary protein if it is not already in the cooker, the listed vegetables, garlic, seasonings, broth, tomatoes with their juices, and any additional beans. Stir gently.
4. Cover and cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours. For lentils, allow 6 to 8 hours on LOW. The vegetables and lentils must be tender; chicken must reach 165°F in the thickest piece.
5. Stir in the lemon or lime juice, vinegar, or parsley listed last. If the stew is thicker than you want, add hot water in 1/4-cup amounts. Divide into four equal servings.

Budget and prep tip: Canned beans are already cooked. Never substitute raw dried kidney beans in a slow cooker. Keep the lid on during cooking; start checking near the end of the time range.

6. Garlic-Herb Black Bean and Pumpkin Stew

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added black beans, drained and rinsed
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons chopped parsley

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

7. Rosemary Chicken and Pumpkin Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 2 tablespoons lemon juice

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

8. Smoky White Bean and Pumpkin Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika and 1 teaspoon ground cumin
• 4 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lime juice

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

9. Thyme Turkey and Pumpkin Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds lean ground turkey
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme and 1/4 teaspoon black pepper
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 1 tablespoon apple cider vinegar

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

10. Curried Lentil and Pumpkin Crockpot Soup

Servings: 4   Prep: 15 minutes   Cook: 480 minutes

Ingredients

• 1 1/2 cups dry brown lentils, rinsed and picked over
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons gluten-free salt-free curry powder
• 5 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lemon juice

Instructions

1. Use a 4- to 6-quart slow cooker. Thaw raw poultry in the refrigerator before starting. Keep raw poultry and its utensils separate from other food.
2. If using ground turkey, heat the olive oil in a skillet over medium heat. Add the turkey and onion and cook for 8 to 10 minutes, breaking the turkey into small pieces, until it reaches 165°F. Transfer to the slow cooker. For chicken or legumes, add the oil and onion directly to the cooker.
3. Add the primary protein if it is not already in the cooker, the listed vegetables, garlic, seasonings, broth, tomatoes with their juices, and any additional beans. Stir gently.
4. Cover and cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours. For lentils, allow 6 to 8 hours on LOW. The vegetables and lentils must be tender; chicken must reach 165°F in the thickest piece.
5. Stir in the lemon or lime juice, vinegar, or parsley listed last. If the stew is thicker than you want, add hot water in 1/4-cup amounts. Divide into four equal servings.

Budget and prep tip: Canned beans are already cooked. Never substitute raw dried kidney beans in a slow cooker. Keep the lid on during cooking; start checking near the end of the time range.

11. Sage Chickpea and Pumpkin Stew

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lemon juice

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

12. Chili-Spiced Black Bean and Pumpkin Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added black beans, drained and rinsed
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
• 3 cups cooked brown rice
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded part-skim mozzarella
• 2 tablespoons lime juice

Instructions

1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

13. Ginger-Spiced Chicken and Pumpkin Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
• 4 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lemon juice
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

14. Garlic-Herb White Bean and Pumpkin Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Ingredients

• 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 1/2 cup gluten-free unsalted broth
• 3 cups cooked brown rice
• 2 tablespoons chopped parsley

Instructions

1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

15. Rosemary Turkey and Pumpkin Crockpot Stew

Servings: 4   Prep: 20 minutes   Cook: 420 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

• 1 1/2 pounds lean ground turkey
• 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
• 2 cups gluten-free unsalted chicken or vegetable broth
• 1 (14.5-ounce) can no-salt-added diced tomatoes
• 2 tablespoons lemon juice
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

1. Use a 4- to 6-quart slow cooker. Thaw raw poultry in the refrigerator before starting. Keep raw poultry and its utensils separate from other food.
2. If using ground turkey, heat the olive oil in a skillet over medium heat. Add the turkey and onion and cook for 8 to 10 minutes, breaking the turkey into small pieces, until it reaches 165°F. Transfer to the slow cooker. For chicken or legumes, add the oil and onion directly to the cooker.
3. Add the primary protein if it is not already in the cooker, the listed vegetables, garlic, seasonings, broth, tomatoes with their juices, and any additional beans. Stir gently.
4. Cover and cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours. For lentils, allow 6 to 8 hours on LOW. The vegetables and lentils must be tender; chicken must reach 165°F in the thickest piece.
5. Stir in the lemon or lime juice, vinegar, or parsley listed last. If the stew is thicker than you want, add hot water in 1/4-cup amounts. Divide into four equal servings.

Budget and prep tip: Canned beans are already cooked. Never substitute raw dried kidney beans in a slow cooker. Keep the lid on during cooking; start checking near the end of the time range.