Pumpkin Stew

Cozy up with a comforting bowl of Pumpkin Stew, a hearty, plant-based dish that’s brimming with fall flavors and wholesome ingredients. This one-pot recipe combines tender chunks of pumpkin, colorful veggies like carrots, celery, and red bell pepper, and a velvety coconut milk broth infused with warming spices like cumin, cinnamon, and smoked paprika. Simmered to perfection, this stew strikes the perfect balance between savory and subtly sweet, with a touch of creaminess that makes it irresistibly satisfying. Ready in under an hour, it’s an easy, nutrient-packed meal that’s perfect for chilly evenings. Serve it with crusty bread or fluffy rice to soak up all the flavorful goodness, and garnish with fresh parsley for a burst of color and freshness. Whether you’re looking for a vegan dinner idea, a comforting fall recipe, or a crowd-pleasing dish, this Pumpkin Stew is sure to delight!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 2 medium carrot, diced
• 2 stalks celery stalks, diced
• 1 medium red bell pepper, diced
• 4 cups pumpkin, peeled and cubed
• 4 cups vegetable broth
• 1 can (13.5 ounces) coconut milk
• 1 teaspoon ground cumin
• 0.5 teaspoon cinnamon
• 1 teaspoon smoked paprika
• 1 whole bay leaf
• 1.5 teaspoons salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 0 bread or rice for serving (optional)

Directions

Step 1

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

Step 2

Add the diced onion and cook for about 5 minutes until softened and translucent.

Step 3

Stir in the minced garlic, diced carrots, celery, and red bell pepper. Sauté for another 5 minutes.

Step 4

Add the peeled and cubed pumpkin to the pot, stirring to combine with the other vegetables.

Step 5

Pour in the vegetable broth and coconut milk, stirring gently to mix evenly.

Step 6

Stir in the ground cumin, cinnamon, smoked paprika, bay leaf, salt, and black pepper.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the pumpkin is tender.

Step 8

Remove the bay leaf from the pot. If desired, use an immersion blender to blend part of the stew to create a creamy texture while leaving some chunks intact.

Step 9

Taste and adjust seasoning as needed with additional salt or spices.

Step 10

Serve hot, garnished with fresh chopped parsley. Pair with crusty bread or a side of rice if desired.

Nutrition Facts

Serving size	(2784.3g)

Amount per serving	% Daily Value*
Calories	1281.5

Total Fat 41.2g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6203.0mg	0%
Total Carbohydrate 211.8g	0%
Dietary Fiber 28.3g	0%
Total Sugars 85.4g
Protein 36.1g	0%

Vitamin D 0IU	0%
Calcium 591.3mg	0%
Iron 18.1mg	0%
Potassium 6483.5mg	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: 27.2%

Protein: 10.6%

Carbs: 62.2%