Vegetarian Hearty Pumpkin Stew

Nutriscore Rating: 82/100

Warm up with a comforting bowl of Vegetarian Hearty Pumpkin Stew, a wholesome and flavorful plant-based recipe perfect for cozy evenings. Packed with nutrient-rich ingredients like creamy pumpkin puree, tender carrots, hearty potatoes, and protein-packed chickpeas, this stew is a delicious balance of sweetness and spice. The aromatic blend of smoked paprika, ground cumin, and a hint of cinnamon gives it a delightful depth, while fresh parsley adds a burst of freshness. Ready in just an hour, this one-pot wonder is ideal for weeknight dinners or meal prep, serving up to six portions. Serve it with crusty bread or over rice for a satisfying, nourishing meal that’s vegan, gluten-free, and irresistibly hearty.

Recipe Information

• Prep Time: 20 min
• Cook Time: 40 min
• Total Time: 1 hr
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 2 cups pumpkin puree
• 4 cups vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 medium carrot, diced
• 2 medium potato, diced
• 1 large onion, chopped
• 3 cloves garlic cloves, minced
• 1 large red bell pepper, chopped
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 leaf bay leaf
• 2 tablespoons fresh parsley, chopped

📝 Instructions

11 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the chopped onion and sauté for 5 minutes, until translucent.

3. Stir in the minced garlic and cook for another minute, until fragrant.

4. Add the diced carrots, potatoes, and red bell pepper to the pot, and cook for 5 minutes, stirring occasionally.

5. Sprinkle in the ground cumin, smoked paprika, ground cinnamon, salt, and black pepper. Stir to coat the vegetables with spices.

6. Add the pumpkin puree and vegetable broth, stirring to combine.

7. Stir in the drained chickpeas and add the bay leaf.

8. Bring the stew to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 30 minutes, or until the vegetables are tender.

9. Remove the bay leaf and discard.

10. Taste and adjust seasonings if needed.

11. Serve the stew hot, garnished with fresh parsley.

Nutrition Facts

1 serving (450.8g)

Calories		335
% Daily Value*
Total Fat		10.4 g	13%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0.9 g
Cholesterol		2 mg	1%
Sodium		1038 mg	45%
Total Carbohydrate		52.7 g	19%
	Dietary Fiber	12.6 g	45%
	Total Sugars	12.6 g
Protein		11.7 g	23%
Vitamin D		0.0 mcg	0%
Calcium		115 mg	9%
Iron		5.0 mg	28%
Potassium		1088 mg	23%

*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.

Source of Calories

Fat: 557 cal (26.4%%)

Protein: 283 cal (13.5%%)

Carbs: 1266 cal (60.1%%)