West AfricanMedium · Hot
Pumpkin and Beef Pepper Stew
Ground beef browns first, then pumpkin goes in with tomato, bell pepper, and cayenne to simmer until the pumpkin softens and begins to dissolve into the sauce, thickening it from the inside. The sweetness of the pumpkin and the heat of the cayenne keep pulling in opposite directions, which is exactly what makes this worth eating. A generous pot that feeds a crowd without effort.
Prep
20 min
Cook
50 min
Total
1h 10m
Method
Brown the Beef
1
Season the beef chunks with salt, black pepper, and smoked paprika.
2
Heat sunflower oil in a large Dutch oven or heavy pot over medium-high heat.
3
Sear the beef in batches until deeply browned on all sides, about 3-4 minutes per side. Remove and set aside.
Build the Aromatics
4
In the same pot, add the diced yellow onion. Sauté for 5 minutes until softened and golden.
5
Add the minced garlic, grated ginger, and diced bell pepper. Cook for 2 minutes until fragrant.
Simmer the Stew
6
Add the chopped tomatoes and tomato sauce to the pot. Stir well to combine.
7
Add the cayenne pepper and thyme sprigs. Return the browned beef to the pot.
8
Pour in enough water to just cover the ingredients. Bring to a boil, then reduce heat to low.
9
Cover and simmer for 30 minutes until the beef is tender and the sauce has thickened slightly.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -2
Calories
575
per serving
High in protein · 35gLow sugar · 13gLow saturated fat · 6g
Protein
35g
Carbs
24g
Fat
40g
Sat. fat
6g
Fiber
5g
Sugar
13g
Sodium
1022mg
Gluten FreeDairy FreeHeart HealthyLow CholesterolHigh ProteinBalanced Meal
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
E
Environmental impact
Very high impact
A–E · lower is better · includes estimates
kg CO2e
13
per serving
ECarbonBEU all-round· carbon sets the grade
Water
0.7m³
Land
252Pt
Runoff
0.2g P
Beef steak, cut into chunks drives 96% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
6
Umami
4
Sweet
5
Salty
2
Sour
1
Bitter
5
Spicy
Textures
TenderHeartyThick
Aromas
SmokyHerbalEarthySpicy
Kitchen Equipment
Primary Tool
Dutch OvenCounter FootprintMedium
Safety & Storage
Cooking Temperature
When searing beef, ensure oil is properly preheated (shimmering) before adding meat. Beef must reach safe internal temperature of 145°F (63°C) for medium doneness before consuming.
Cross Contamination
Use separate cutting boards for raw beef and vegetables. Wash all utensils, knives, and surfaces thoroughly with hot soapy water after handling raw beef.
High Risk Population
Beef stew contains long-simmered ingredients but may not be suitable for immunocompromised individuals unless beef is cooked to proper minimum internal temperature and served immediately.
Handling
Handle raw beef with clean gloves or wash hands thoroughly with soap for 20 seconds after handling. Do not let raw beef sit at room temperature for more than 2 hours.
Storage
Cool stew to room temperature within 2 hours, then refrigerate in airtight containers at 40°F (4°C) or below. Consume within 3-4 days or freeze for up to 3 months.
Equipment Safety
When working with hot Dutch oven or heavy pot, use oven mitts rated for high heat. Beware of steam burns when removing lid during simmering.
Pro Tips
Technique
Brown your beef in batches, not all at once. If you crowd the pot, the meat steams instead of searing, and we lose those beautiful brown bits that give this stew its depth. Those caramelized edges are flavor - respect them.
Substitution
If palm oil is available in your market, swap it in for the sunflower oil. Just a tablespoon or two mixed with your neutral oil gives that authentic West African aroma that we know and love back home in Accra.
Time Saver
Season your beef and let it sit while you prep your aromatics - that rest time lets the salt penetrate the meat properly, so you're building efficiency into your timing without shortcuts on flavor.
From the chef
Now this is the kind of stew that reminds me why we don't need three different pots for dinner in my grandmother's house. The pumpkin brings sweetness, the beef brings substance, and that deep tomato-pepper sauce ties everything together like a proper Ghanaian kitchen should. My people understand this: feed the neighborhood or you didn't really cook. This recipe serves four, but believe me when I say nobody will stop at one bowl. The ginger, the thyme, the gentle heat from that cayenne - it's teaching you something about West African flavor even if you don't know it yet. Get your biggest pot and make this the right way.
TagsStewBeefPumpkinTomato RichSpicyOne PotComfort FoodWeeknight Dinner
Source: generated · May 30, 2026