Vegetarian Hearty Pumpkin Stew

Cozy up with a bowl of this Vegetarian Hearty Pumpkin Stew, a soul-warming dish that’s as nourishing as it is flavorful. Perfect for fall or anytime you’re craving comfort food, this plant-based stew is brimming with wholesome ingredients like earthy pumpkin puree, tender potatoes and carrots, protein-packed chickpeas, and a vibrant mix of onions, garlic, and red bell peppers. Infused with warming spices like cumin, smoked paprika, and a touch of cinnamon, this one-pot wonder delivers layers of rich, cozy flavors with every bite. Ready in just an hour and serving up to six, it’s an easy, crowd-pleasing meal ideal for weeknight dinners or meal prep. Garnished with fresh parsley, this hearty stew pairs beautifully with crusty bread or a side of rice for a satisfying vegetarian feast.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups pumpkin puree
• 4 cups vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 medium carrot, diced
• 2 medium potato, diced
• 1 large onion, chopped
• 3 cloves garlic cloves, minced
• 1 large red bell pepper, chopped
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 leaf bay leaf
• 2 tablespoons fresh parsley, chopped

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 and cook for another minute, until fragrant.

Step 4

Add the diced carrots, potatoes, and red bell pepper to the pot, and cook for 5 minutes, stirring occasionally.

Step 5

Sprinkle in the ground cumin, smoked paprika, ground cinnamon, salt, and black pepper. Stir to coat the vegetables with spices.

Step 6

Add the pumpkin puree and vegetable broth, stirring to combine.

Step 7

Stir in the drained chickpeas and add the bay leaf.

Step 8

Bring the stew to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 30 minutes, or until the vegetables are tender.

Step 9

Remove the bay leaf and discard.

Step 10

Taste and adjust seasonings if needed.

Step 11

Serve the stew hot, garnished with fresh parsley.

Nutrition Facts

Serving size	(2771.2g)

Amount per serving	% Daily Value*
Calories	2089.4

Total Fat 63.1g	0%
Saturated Fat 11.3g	0%
Polyunsaturated Fat 9.3g
Cholesterol 9.8mg	0%
Sodium 6646.1mg	0%
Total Carbohydrate 329.6g	0%
Dietary Fiber 75.0g	0%
Total Sugars 72.3g
Protein 71.4g	0%

Vitamin D 0IU	0%
Calcium 688.8mg	0%
Iron 30.7mg	0%
Potassium 6817.5mg	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: 26.1%

Protein: 13.1%

Carbs: 60.7%