Soy-Free Hearty Pumpkin Stew

Warm, comforting, and packed with nourishing ingredients, this Soy-Free Hearty Pumpkin Stew is the ultimate cozy dinner for chilly evenings. Bursting with the natural sweetness of pumpkin puree and the richness of diced tomatoes, this stew is further elevated with earthy spices like ground cumin and cinnamon for a flavor profile that’s uniquely satisfying. Loaded with wholesome veggies like carrots, celery, and spinach, alongside hearty cannellini beans and tender chunks of potato, it delivers both nutrition and soul-soothing goodness in every spoonful. Perfectly suited for those seeking a soy-free and plant-based meal, this one-pot wonder is ready in under an hour and ideal for meal prep or family dinners. Serve it with crusty bread or over rice for a complete, wholesome experience.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 2 medium carrot, diced
• 2 celery stalks, diced
• 15 ounces pumpkin puree
• 14 ounces diced tomatoes
• 4 cups vegetable broth
• 2 cups baby spinach
• 2 large potato, peeled and cubed
• 15 ounces cannellini beans, drained and rinsed
• 1 bay leaf
• 1 teaspoon fresh thyme, chopped
• 1 teaspoon ground cumin
• 0.5 teaspoon cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

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

Step 2

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

Step 3

Stir in the minced garlic, diced carrots, and celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the pumpkin puree, diced tomatoes (with their juice), and vegetable broth to the pot. Stir well to combine.

Step 5

Introduce the cubed potatoes, cannellini beans, baby spinach, bay leaf, chopped thyme, ground cumin, cinnamon, salt, and black pepper into the mixture.

Step 6

Bring the stew to a boil, then reduce the heat and cover the pot. Let it simmer for 25-30 minutes until the potatoes and carrots are tender.

Step 7

Stir occasionally to prevent sticking, and adjust seasoning if needed.

Step 8

Remove the bay leaf before serving. Ladle the stew into bowls and enjoy hot.

Nutrition Facts

Serving size	(3480.2g)

Amount per serving	% Daily Value*
Calories	1988.5

Total Fat 52.6g	0%
Saturated Fat 10.2g	0%
Polyunsaturated Fat 8.8g
Cholesterol 8.5mg	0%
Sodium 5448.5mg	0%
Total Carbohydrate 336.4g	0%
Dietary Fiber 71.9g	0%
Total Sugars 59.4g
Protein 63.7g	0%

Vitamin D 0IU	0%
Calcium 929.0mg	0%
Iron 29.6mg	0%
Potassium 8814.6mg	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: 22.8%

Protein: 12.3%

Carbs: 64.9%