Low Sodium Hearty Pumpkin Stew

Warm up with a bowl of Low Sodium Hearty Pumpkin Stew, a wholesome and flavorful dish perfect for cozy nights. Packed with tender pumpkin cubes, nutrient-rich vegetables like carrots, celery, and bell peppers, and subtly seasoned with fresh thyme and rosemary, this recipe proves that low sodium doesn’t mean low flavor. Simmered in a savory low-sodium vegetable broth with no-salt-added diced tomatoes, this stew achieves a rich depth of flavor without extra salt. Brightened with a finishing touch of lemon juice and fresh parsley, it’s a comforting, healthy meal that’s light on sodium but heavy on satisfaction. Ready in just an hour, this vibrant and hearty dish makes six generous servings—perfect for family dinners or meal prepping. Pair it with crusty whole-grain bread for a complete, heart-healthy meal!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 4 cups pumpkin
• 2 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 2 large carrot
• 2 stalks celery
• 1 bell pepper
• 1 large potato
• 4 cups low-sodium vegetable broth
• 1 can canned diced tomatoes, no salt added
• 1 tablespoon fresh thyme
• 1 teaspoon fresh rosemary
• 0.5 teaspoon ground black pepper
• 1 bay leaf
• 1 cup frozen green peas
• 2 tablespoons fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Begin by preparing the vegetables: peel and dice the pumpkin into 1-inch cubes, finely chop the onion, mince the garlic, slice the carrots and celery, and dice the bell pepper and potato.

Step 2

In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until the onion becomes translucent, approximately 5 minutes.

Step 3

Add the carrots, celery, bell pepper, and potato to the pot, stirring occasionally for another 5 minutes until they start to soften.

Step 4

Add the diced pumpkin to the pot and stir to combine with the other vegetables.

Step 5

Pour in the low-sodium vegetable broth and the canned diced tomatoes, including their juices.

Step 6

Add the thyme, rosemary, black pepper, and bay leaf. Stir well to combine all ingredients.

Step 7

Bring the stew to a boil, then reduce the heat to low and cover the pot. Allow to simmer for about 25 minutes, or until the pumpkin and potatoes are tender.

Step 8

Remove the bay leaf and add the frozen peas to the stew. Stir and let them cook in the stew for an additional 5 minutes.

Step 9

Just before serving, stir in the fresh parsley and lemon juice. This will enhance the flavors and add a bright taste to the stew.

Step 10

Serve hot with your choice of whole-grain bread or a side salad. Enjoy your delicious low-sodium hearty pumpkin stew!

Nutrition Facts

Serving size	(3368.1g)

Amount per serving	% Daily Value*
Calories	1348.0

Total Fat 44.5g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 6.6g
Cholesterol 9mg	0%
Sodium 1230.8mg	0%
Total Carbohydrate 223.3g	0%
Dietary Fiber 34.7g	0%
Total Sugars 76.8g
Protein 33.9g	0%

Vitamin D 0IU	0%
Calcium 523.3mg	0%
Iron 16.6mg	0%
Potassium 7689.5mg	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: 28.0%

Protein: 9.5%

Carbs: 62.5%