Soy-Free Hearty Pumpkin Stew
Dive into comfort with this Soy-Free Hearty Pumpkin Stew, a nourishing autumn-inspired dish brimming with wholesome ingredients and warming spices. Crafted with creamy pumpkin purée, tender potatoes, protein-packed cannellini beans, and vibrant baby spinach, this stew delivers robust texture and flavor without relying on soy. The aromatic blend of cumin, cinnamon, and fresh thyme elevates every bite, while the simmering process infuses the hearty vegetable broth with depth and richness. Ready in under an hour and perfectly suited for busy weeknights or cozy gatherings, this gluten-free and plant-based recipe makes a satisfying six servings. Serve it piping hot for a soul-soothing culinary experience that's healthy and allergen-friendly!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 2 medium carrot, diced
- 2 celery stalks, diced
- 15 ounces pumpkin puree
- 14 ounces diced tomatoes
- 4 cups vegetable broth
- 2 cups baby spinach
- 2 large potato, peeled and cubed
- 15 ounces cannellini beans, drained and rinsed
- 1 bay leaf
- 1 teaspoon fresh thyme, chopped
- 1 teaspoon ground cumin
- 0.5 teaspoon cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 5 minutes, until translucent.
Stir in the minced garlic, diced carrots, and celery. Cook for another 5 minutes, stirring occasionally.
Add the pumpkin puree, diced tomatoes (with their juice), and vegetable broth to the pot. Stir well to combine.
Introduce the cubed potatoes, cannellini beans, baby spinach, bay leaf, chopped thyme, ground cumin, cinnamon, salt, and black pepper into the mixture.
Bring the stew to a boil, then reduce the heat and cover the pot. Let it simmer for 25-30 minutes until the potatoes and carrots are tender.
Stir occasionally to prevent sticking, and adjust seasoning if needed.
Remove the bay leaf before serving. Ladle the stew into bowls and enjoy hot.
Nutrition Facts
Calories |
1988 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.6 g | 67% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 8.8 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5448 mg | 237% | |
| Total Carbohydrate | 336.4 g | 122% | |
| Dietary Fiber | 71.9 g | 257% | |
| Total Sugars | 59.4 g | ||
| Protein | 63.7 g | 127% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 929 mg | 71% | |
| Iron | 29.6 mg | 164% | |
| Potassium | 8815 mg | 188% | |
*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.
