Dairy-Free Hearty Pumpkin Stew

Cozy up with a bowl of Dairy-Free Hearty Pumpkin Stew, a nourishing one-pot meal that's perfect for chilly evenings. This vibrant recipe is brimming with wholesome ingredients like creamy pumpkin puree, tender russet potatoes, hearty chickpeas, and a medley of fresh vegetables. Infused with warming spices such as cumin, smoked paprika, and a hint of cinnamon, this stew delivers a comforting, earthy flavor in every bite. Naturally dairy-free and packed with plant-based goodness, it’s both satisfying and nutrient-rich. Ready in just one hour, this easy-to-make stew is ideal for weeknight dinners or meal prep. Serve it piping hot with a garnish of fresh parsley for a touch of color and brightness!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 medium garlic cloves, minced
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 1 large red bell pepper, diced
• 15 ounces canned pumpkin puree
• 4 cups vegetable broth
• 2 large russet potatoes, peeled and cubed
• 1 cup cooked chickpeas
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1 teaspoon smoked paprika
• 0.5 teaspoon cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 whole bay leaf
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.

Step 2

Add the minced garlic, diced carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.

Step 3

Stir in the cumin, coriander, smoked paprika, cinnamon, salt, and black pepper. Cook for 1 minute to toast the spices.

Step 4

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

Step 5

Add the cubed potatoes, cooked chickpeas, and bay leaf. Bring the stew to a boil over medium-high heat.

Step 6

Reduce the heat to low and let the stew simmer, uncovered, for about 30 minutes, or until the potatoes are tender.

Step 7

Remove the bay leaf and adjust the seasoning with more salt and pepper to taste, if needed.

Step 8

Serve the stew hot, garnished with fresh parsley.

Nutrition Facts

Serving size	(2716.9g)

Amount per serving	% Daily Value*
Calories	1820.9

Total Fat 55.8g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 8.8g
Cholesterol 8.5mg	0%
Sodium 4863.8mg	0%
Total Carbohydrate 294.6g	0%
Dietary Fiber 59.7g	0%
Total Sugars 60.6g
Protein 57.8g	0%

Vitamin D 0IU	0%
Calcium 626.0mg	0%
Iron 25.3mg	0%
Potassium 7013.3mg	0%

*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: 26.3%

Protein: 12.1%

Carbs: 61.6%