Vegan Hearty Pumpkin Stew

Cozy up with a bowl of this vibrant Vegan Hearty Pumpkin Stew, the ultimate comfort food for fall and winter. Packed with tender chunks of pumpkin, protein-rich chickpeas, and hearty kale, this one-pot wonder is simmered to perfection with warming spices like cumin and cinnamon for a truly satisfying flavor profile. Nutrient-dense vegetables, including carrots, celery, and red bell pepper, combine with a savory vegetable broth and a hint of tangy lemon juice to create a soul-nourishing dish that's as wholesome as it is delicious. Ready in under an hour with minimal prep time, this stew is perfect for busy weeknights yet sophisticated enough to impress at a dinner gathering. Serve this gluten-free and plant-based delight with crusty bread or over rice for a wholesome, filling meal the whole family will love.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 cups Pumpkin
• 2 tablespoons Olive oil
• 1 large Yellow onion
• 3 medium Garlic cloves
• 2 medium Carrots
• 2 medium Celery stalks
• 1 large Red bell pepper
• 4 cups Vegetable broth
• 1 15-ounce can Canned chickpeas
• 2 tablespoons Tomato paste
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground cinnamon
• 1 Bay leaf
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 cups Kale
• 1 tablespoon Lemon juice

Directions

Step 1

Peel and cube the pumpkin into 1-inch chunks and set aside.

Step 2

Heat olive oil in a large pot over medium heat.

Step 3

Dice the onion and mince the garlic. Add them to the pot and sauté until the onion is translucent, about 5 minutes.

Step 4

Slice the carrots and celery, and chop the red bell pepper into small pieces. Add these to the pot and continue to cook for another 5 minutes.

Step 5

Stir in the tomato paste, ground cumin, ground cinnamon, and cook for 1-2 minutes until aromatic.

Step 6

Pour in the vegetable broth and add the pumpkin cubes to the pot.

Step 7

Drain and rinse the canned chickpeas, then add them to the pot along with the bay leaf, salt, and black pepper.

Step 8

Bring the stew to a boil, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes until the pumpkin is tender.

Step 9

Remove the bay leaf, then add the chopped kale to the pot, stirring for 3-4 minutes until it wilts.

Step 10

Simmer the stew for an additional 5 minutes. Adjust the seasoning with additional salt and pepper, if desired.

Step 11

Stir in the lemon juice, remove from heat, and let the stew sit for a couple of minutes before serving.

Step 12

Serve warm, garnished with fresh herbs if desired.

Nutrition Facts

Serving size	(2976.2g)

Amount per serving	% Daily Value*
Calories	1489.6

Total Fat 46.0g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 6.0g
Cholesterol 0mg	0%
Sodium 6065.3mg	0%
Total Carbohydrate 237.0g	0%
Dietary Fiber 48.0g	0%
Total Sugars 75.5g
Protein 53.3g	0%

Vitamin D 0IU	0%
Calcium 793.1mg	0%
Iron 22.0mg	0%
Potassium 7442.5mg	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: 26.3%

Protein: 13.5%

Carbs: 60.2%