Dairy-Free Hearty Pumpkin Stew
Warm up your soul with our Dairy-Free Hearty Pumpkin Stew, a deliciously satisfying meal that's perfect for cozy nights. Packed with wholesome veggies like carrots, celery, red bell pepper, and hearty russet potatoes, this stew gets its creamy texture and rich flavor from pumpkin puree and an aromatic blend of cumin, smoked paprika, coriander, and a hint of cinnamon. High-protein chickpeas add extra substance, while fresh parsley provides a bright finishing touch. Completely dairy-free and vegan, this one-pot wonder is ready in just an hour, making it an ideal choice for meal prep or a nourishing family dinner. Whether you're embracing plant-based eating or simply craving comfort food, this hearty pumpkin stew delivers a warm, flavorful hug in every bite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 medium garlic cloves, minced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 1 large red bell pepper, diced
- 15 ounces canned pumpkin puree
- 4 cups vegetable broth
- 2 large russet potatoes, peeled and cubed
- 1 cup cooked chickpeas
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 whole bay leaf
- 2 tablespoons fresh parsley, chopped
Instructions
Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
Add the minced garlic, diced carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.
Stir in the cumin, coriander, smoked paprika, cinnamon, salt, and black pepper. Cook for 1 minute to toast the spices.
Add the canned pumpkin puree and vegetable broth to the pot, stirring to combine.
Add the cubed potatoes, cooked chickpeas, and bay leaf. Bring the stew to a boil over medium-high heat.
Reduce the heat to low and let the stew simmer, uncovered, for about 30 minutes, or until the potatoes are tender.
Remove the bay leaf and adjust the seasoning with more salt and pepper to taste, if needed.
Serve the stew hot, garnished with fresh parsley.
Nutrition Facts
Calories |
1821 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 8.8 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4864 mg | 211% | |
| Total Carbohydrate | 294.6 g | 107% | |
| Dietary Fiber | 59.7 g | 213% | |
| Total Sugars | 60.6 g | ||
| Protein | 57.8 g | 116% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 626 mg | 48% | |
| Iron | 25.3 mg | 141% | |
| Potassium | 7013 mg | 149% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
