Gluten-Free Hearty Pumpkin Stew

Cozy up with a bowl of Gluten-Free Hearty Pumpkin Stew, a nourishing and flavor-packed dish that's perfect for crisp autumn evenings or any time you crave comfort food with a wholesome twist. This satisfying stew combines creamy pumpkin puree, tender quinoa, and hearty vegetables like carrots, celery, and potatoes, all simmered in a fragrant blend of warm spices, including cumin, coriander, and cinnamon. The addition of chickpeas adds plant-based protein, making it a complete and filling meal that’s both gluten-free and vegan-friendly. With just 20 minutes of prep and a short simmer, this one-pot wonder is an easy and delicious way to bring seasonal flavors to your table. Serve it piping hot, topped with a sprinkle of fresh parsley, for a crowd-pleasing dinner that’s as nutritious as it is comforting. Perfect for meal prep and family dinners alike!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 medium Yellow onion, chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 2 cups Pumpkin puree
• 2 medium Carrots, sliced
• 2 stalks Celery stalks, sliced
• 1 medium Red bell pepper, diced
• 1 large Potato, cubed
• 1 can (14.5 ounces) Diced tomatoes
• 4 cups Vegetable broth
• 0.5 cup Quinoa, rinsed
• 1 can (15 ounces) Canned chickpeas, drained and rinsed
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cinnamon
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Fresh parsley, chopped

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

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

Step 3

Stir in the minced garlic and grated ginger, cooking for 1 more minute until fragrant.

Step 4

Mix in the pumpkin puree, sliced carrots, celery, and diced red bell pepper.

Step 5

Add the cubed potato and canned diced tomatoes with their juices.

Step 6

Pour in the vegetable broth and bring the mixture to a gentle boil.

Step 7

Stir in the quinoa, canned chickpeas, ground cumin, coriander, cinnamon, salt, and black pepper.

Step 8

Reduce heat to a simmer and cover the pot. Let it cook for about 25 minutes, stirring occasionally, until the quinoa is tender and the vegetables are soft.

Step 9

Adjust the seasoning with more salt and pepper if necessary.

Step 10

Serve hot, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	(3188.8g)

Amount per serving	% Daily Value*
Calories	1988.8

Total Fat 63.9g	0%
Saturated Fat 11.5g	0%
Polyunsaturated Fat 9.3g
Cholesterol 9.8mg	0%
Sodium 6609.8mg	0%
Total Carbohydrate 310.7g	0%
Dietary Fiber 75.5g	0%
Total Sugars 74.9g
Protein 69.2g	0%

Vitamin D 0IU	0%
Calcium 904.1mg	0%
Iron 32.8mg	0%
Potassium 7364.8mg	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: 27.5%

Protein: 13.2%

Carbs: 59.3%