Moroccan Pumpkin and Harissa Stew
Warm up your kitchen with the bold, aromatic flavors of this Moroccan Pumpkin and Harissa Stew, a hearty vegan dish that’s bursting with spice and soul-soothing comfort. Infused with a blend of cumin, cinnamon, coriander, and smoked paprika, this stew is elevated by the smoky heat of harissa paste and the sweetness of tender dried apricots. Vibrant pumpkin and carrots add a velvety texture, while chickpeas and tomatoes create a protein-packed, nutrient-rich base. Finished with fresh cilantro and a bright splash of lemon juice, this stew is perfect for cozy dinners or meal prep. Pair it with crusty bread or fluffy couscous for a complete meal that’s as nourishing as it is flavorful. Keywords: Moroccan stew, pumpkin and harissa recipe, vegan comfort food, flavorful vegetable stew recipe.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 tablespoon, grated ginger
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1.5 tablespoons harissa paste
- 1 tablespoon tomato paste
- 4 cups vegetable stock
- 4 cups, peeled and cubed pumpkin
- 2 medium, sliced carrots
- 1 can (15 oz), drained and rinsed chickpeas
- 1 can (14 oz) diced tomatoes
- 0.5 cup, chopped dried apricots
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh cilantro
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and cook for 5-7 minutes, stirring occasionally, until soft and translucent.
Stir in the garlic and ginger, cooking for another minute until fragrant.
Add the ground cumin, cinnamon, coriander, and smoked paprika. Stir for 30 seconds to toast the spices.
Mix in the harissa paste and tomato paste, cooking for 1-2 minutes to deepen the flavors.
Pour in the vegetable stock and bring the mixture to a gentle simmer.
Add the cubed pumpkin, sliced carrots, chickpeas, diced tomatoes, and chopped dried apricots. Stir to combine.
Season with salt and black pepper, then cover and simmer for 25-30 minutes, stirring occasionally, until the pumpkin and carrots are tender.
Stir in the freshly chopped cilantro and lemon juice before serving.
Serve the stew hot, garnished with extra cilantro if desired, alongside bread or couscous.
Nutrition Facts
Calories |
402 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1160 mg | 50% | |
| Total Carbohydrate | 65.8 g | 24% | |
| Dietary Fiber | 13.0 g | 47% | |
| Total Sugars | 27.3 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 149 mg | 11% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1706 mg | 36% | |
*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.
