Vegan Hearty Pumpkin Stew
Dive into the comforting flavors of fall with this Vegan Hearty Pumpkin Stew, a nourishing one-pot wonder that's perfect for cozy evenings. Packed with tender chunks of fresh pumpkin, protein-rich chickpeas, and nutrient-dense kale, this wholesome dish is elevated by warm spices like cumin and cinnamon for a burst of aromatic flavor. A vibrant medley of carrots, celery, red bell pepper, and a splash of bright lemon juice add layers of texture and freshness while a velvety vegetable broth ties it all together. Ready in under an hour, this plant-based stew is not only delicious and hearty but also a fantastic gluten-free, dairy-free option for meal prep or casual dinners. Serves beautifully with crusty bread or a simple side salad!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 cups Pumpkin
- 2 tablespoons Olive oil
- 1 large Yellow onion
- 3 medium Garlic cloves
- 2 medium Carrots
- 2 medium Celery stalks
- 1 large Red bell pepper
- 4 cups Vegetable broth
- 1 15-ounce can Canned chickpeas
- 2 tablespoons Tomato paste
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground cinnamon
- 1 Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cups Kale
- 1 tablespoon Lemon juice
Instructions
Peel and cube the pumpkin into 1-inch chunks and set aside.
Heat olive oil in a large pot over medium heat.
Dice the onion and mince the garlic. Add them to the pot and sauté until the onion is translucent, about 5 minutes.
Slice the carrots and celery, and chop the red bell pepper into small pieces. Add these to the pot and continue to cook for another 5 minutes.
Stir in the tomato paste, ground cumin, ground cinnamon, and cook for 1-2 minutes until aromatic.
Pour in the vegetable broth and add the pumpkin cubes to the pot.
Drain and rinse the canned chickpeas, then add them to the pot along with the bay leaf, salt, and black pepper.
Bring the stew to a boil, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes until the pumpkin is tender.
Remove the bay leaf, then add the chopped kale to the pot, stirring for 3-4 minutes until it wilts.
Simmer the stew for an additional 5 minutes. Adjust the seasoning with additional salt and pepper, if desired.
Stir in the lemon juice, remove from heat, and let the stew sit for a couple of minutes before serving.
Serve warm, garnished with fresh herbs if desired.
Nutrition Facts
Calories |
1490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6065 mg | 264% | |
| Total Carbohydrate | 237.0 g | 86% | |
| Dietary Fiber | 48.0 g | 171% | |
| Total Sugars | 75.5 g | ||
| Protein | 53.3 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 793 mg | 61% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 7442 mg | 158% | |
*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.
