Pumpkin Stew
Cozy up with a comforting bowl of Pumpkin Stew, a hearty, plant-based dish that’s brimming with fall flavors and wholesome ingredients. This one-pot recipe combines tender chunks of pumpkin, colorful veggies like carrots, celery, and red bell pepper, and a velvety coconut milk broth infused with warming spices like cumin, cinnamon, and smoked paprika. Simmered to perfection, this stew strikes the perfect balance between savory and subtly sweet, with a touch of creaminess that makes it irresistibly satisfying. Ready in under an hour, it’s an easy, nutrient-packed meal that’s perfect for chilly evenings. Serve it with crusty bread or fluffy rice to soak up all the flavorful goodness, and garnish with fresh parsley for a burst of color and freshness. Whether you’re looking for a vegan dinner idea, a comforting fall recipe, or a crowd-pleasing dish, this Pumpkin Stew is sure to delight!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 2 medium carrot, diced
- 2 stalks celery stalks, diced
- 1 medium red bell pepper, diced
- 4 cups pumpkin, peeled and cubed
- 4 cups vegetable broth
- 1 can (13.5 ounces) coconut milk
- 1 teaspoon ground cumin
- 0.5 teaspoon cinnamon
- 1 teaspoon smoked paprika
- 1 whole bay leaf
- 1.5 teaspoons salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- bread or rice for serving (optional)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for about 5 minutes until softened and translucent.
Stir in the minced garlic, diced carrots, celery, and red bell pepper. Sauté for another 5 minutes.
Add the peeled and cubed pumpkin to the pot, stirring to combine with the other vegetables.
Pour in the vegetable broth and coconut milk, stirring gently to mix evenly.
Stir in the ground cumin, cinnamon, smoked paprika, bay leaf, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the pumpkin is tender.
Remove the bay leaf from the pot. If desired, use an immersion blender to blend part of the stew to create a creamy texture while leaving some chunks intact.
Taste and adjust seasoning as needed with additional salt or spices.
Serve hot, garnished with fresh chopped parsley. Pair with crusty bread or a side of rice if desired.
Nutrition Facts
Calories |
217 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.7 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 931 mg | 40% | |
| Total Carbohydrate | 36.6 g | 13% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 14.7 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 102 mg | 8% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1124 mg | 24% | |
*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.
