Heart-Healthy Hearty Pumpkin Stew
Warm, nourishing, and packed with vibrant flavors, this Heart-Healthy Hearty Pumpkin Stew is a perfect marriage of wholesome ingredients and bold spices. Featuring nutrient-rich pumpkin, sweet potatoes, carrots, and baby spinach, this stew is a celebration of fresh, seasonal produce. Slow-simmered in a savory base of low-sodium vegetable broth and diced tomatoes, it’s enhanced with aromatic cumin, cinnamon, and smoked paprika for a depth of flavor that’s both comforting and unique. Protein-packed chickpeas make it satisfying, while a garnish of fresh parsley adds a pop of brightness. Ready in just over an hour, this low-fat and plant-based meal is tailored for heart health and ideal for cozy nights or meal prepping. Whether served solo or alongside crusty bread, this stew is a delicious way to eat well while nurturing your body. Keywords: heart-healthy stew, pumpkin recipe, vegan pumpkin stew, vegetable stew recipe, healthy dinner ideas.
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Recipe Information
Ingredients
- 3 cups (cubed) pumpkin
- 2 cups (peeled and cubed) sweet potato
- 2 large (peeled and sliced) carrot
- 1 medium (diced) onion
- 3 cloves (minced) garlic
- 4 cups low-sodium vegetable broth
- 1 can (15 oz, drained and rinsed) cooked chickpeas
- 1 can (14.5 oz) canned diced tomatoes
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 2 tablespoons (chopped) fresh parsley
- 0.5 teaspoon salt
- 2 cups baby spinach
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and cook until soft and translucent, about 5 minutes.
Stir in the minced garlic, ground cumin, ground cinnamon, smoked paprika, salt, and black pepper. Cook for 1 minute until fragrant.
Add the cubed pumpkin, sweet potato, and sliced carrots to the pot. Stir well to coat the vegetables with the spices.
Pour in the vegetable broth and canned tomatoes along with their juice. Stir to combine.
Bring the stew to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes or until the vegetables are tender.
Add the drained chickpeas and baby spinach to the stew. Cook for another 5 minutes until the spinach is wilted and the chickpeas are heated through.
Taste and adjust seasoning if necessary.
Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
1810 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.8 g | 91% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 12.6 g | ||
| Cholesterol | 23 mg | 8% | |
| Sodium | 3381 mg | 147% | |
| Total Carbohydrate | 261.8 g | 95% | |
| Dietary Fiber | 52.7 g | 188% | |
| Total Sugars | 88.0 g | ||
| Protein | 45.9 g | 92% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 769 mg | 59% | |
| Iron | 25.2 mg | 140% | |
| Potassium | 6659 mg | 142% | |
*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.
