Nut-Free Hearty Pumpkin Stew
Warm up with a bowl of Nut-Free Hearty Pumpkin Stew, a cozy and nutrient-packed autumn dish bursting with flavor. This wholesome recipe combines the earthy sweetness of pumpkin purée and butternut squash with the rich depth of tomatoes, hearty carrots, and tender kale, all simmered in a fragrant blend of cumin, coriander, and cinnamon. Free from nuts, this stew is a perfect option for those with dietary restrictions, while still offering a filling, plant-based meal that’s both comforting and satisfying. With a quick 20-minute prep and 40-minute cook time, this one-pot wonder makes a fantastic weeknight dinner for the whole family. Serve it with a sprinkle of fresh parsley for a vibrant finish, and enjoy the taste of fall in every spoonful! Keywords: nut-free pumpkin stew, hearty stew recipe, vegan pumpkin stew, cozy autumn recipes, nutritious one-pot meals.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion
- 3 garlic cloves
- 3 medium carrots
- 2 celery stalks
- 1 medium butternut squash
- 1 red bell pepper
- 2 cups pumpkin purée
- 4 cups vegetable broth
- 1 14-ounce can canned tomatoes
- 3 cups kale leaves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup chopped fresh parsley
Instructions
In a large pot, heat the olive oil over medium heat.
Dice the onion and add it to the pot. Sauté for about 5 minutes until the onion becomes translucent.
Mince the garlic cloves and add them to the pot. Cook for an additional 1 minute until fragrant.
Peel and dice the carrots and celery, then add them to the pot. Stir to combine.
Peel and chop the butternut squash into 1-inch cubes. Add them to the pot along with the diced red bell pepper. Cook for 5 minutes, stirring occasionally.
Add the pumpkin purée, vegetable broth, and canned tomatoes (including their juices) to the pot. Stir well to combine all ingredients.
Bring the stew to a simmer and add the ground cumin, ground coriander, ground cinnamon, salt, and black pepper. Stir to mix the spices thoroughly.
Reduce the heat to low, cover, and let the stew simmer for 25 minutes or until all the vegetables are tender.
Roughly chop the kale leaves and stir them into the stew. Cook for an additional 5 minutes until the kale is wilted.
Taste the stew and adjust seasoning if necessary.
Serve the stew hot, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
1864 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.9 g | 70% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 9.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5506 mg | 239% | |
| Total Carbohydrate | 332.0 g | 121% | |
| Dietary Fiber | 96.5 g | 345% | |
| Total Sugars | 95.3 g | ||
| Protein | 54.7 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1550 mg | 119% | |
| Iron | 33.0 mg | 183% | |
| Potassium | 10278 mg | 219% | |
*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.
