Hearty Pumpkin Stew
Warm up with a bowl of Hearty Pumpkin Stew, a comforting and nutrient-packed recipe that's perfect for cozy nights. This one-pot wonder highlights tender cubes of pumpkin, earthy kale, and a medley of aromatic spices like cumin, cinnamon, and nutmeg, creating a flavor profile that's both savory and lightly spiced. Simmered with carrots, celery, and juicy canned tomatoes in a rich broth, this stew is as wholesome as it is satisfying. Quick to prepare in just over an hour, it’s versatile enough to suit vegetarian or meat-based diets by easily swapping chicken broth for vegetable stock. Garnished with fresh parsley and served alongside crusty bread, this autumnal dish is sure to become a family favorite. Ideal for fall or winter, "Hearty Pumpkin Stew" is your go-to recipe for cozy, nutritious, and deeply flavorful meals.
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Recipe Information
Ingredients
- 1 medium (about 2 lbs) pumpkin
- 2 tablespoons olive oil
- 1 large, chopped yellow onion
- 3 minced garlic cloves
- 2 large, peeled and chopped carrots
- 2 chopped celery stalks
- 4 cups chicken or vegetable broth
- 1 14-ounce can canned diced tomatoes
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 2 bay leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups, chopped kale
- 0.25 cup, chopped fresh parsley
Instructions
Begin by preparing the pumpkin: slice it in half and scoop out the seeds. Peel the skin and cut the pumpkin flesh into bite-sized cubes.
In a large pot, heat the olive oil over medium heat. Once hot, add the chopped onion and sauté for about 5 minutes until it becomes translucent.
Add the minced garlic and sauté for another minute until fragrant.
Stir in the chopped carrots and celery, cooking for about 3 more minutes to allow them to soften slightly.
Add in the pumpkin cubes and stir to mix all the vegetables together.
Pour in the chicken or vegetable broth and canned diced tomatoes (including the juice).
Add the cumin, cinnamon, nutmeg, and bay leaves, and stir well to combine. Season with salt and black pepper.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes, or until the pumpkin is tender.
Add the chopped kale to the pot and simmer for an additional 5 minutes to wilt the kale.
Remove the bay leaves and adjust any seasonings to taste.
Garnish with fresh parsley before serving. Serve warm with crusty bread.
Nutrition Facts
Calories |
149 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 1021 mg | 44% | |
| Total Carbohydrate | 19.3 g | 7% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 9.2 g | ||
| Protein | 4.6 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 884 mg | 19% | |
*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.
