Celebrate fall with this cozy Pumpkin Stew! This vegan stew is easy to make, and with its tender white beans, fresh veggies, and warm spices, it's incredibly delicious. You'll love this savory pumpkin recipe!
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Ginnie's Take
Once autumn arrives, I'm all about pumpkin. Sure it's tasty in sweet treats, but I especially love using fresh pumpkin in more unexpected ways, like this savory Pumpkin Stew. You're going to love this scrumptious recipe! The stew is made with an irresistible combination of cozy ingredients: tender chunks of squash, hearty butter beans, fresh kale and other veggies, along with a warm Moroccan-inspired spice blend (yum). It's total comfort food!
Why You'll Love This Recipe
- Delicious - You might not guess it, but pumpkin in stew is super tasty! Especially when it's paired with a mouthwatering mix of fresh vegetables, hearty beans, and warm spices. So delicious, plus low cal and nutritious to boot!
- Easy to Make - This one pot meal is quite simple to prepare. There are no fancy techniques, and the ingredients are easy to find. You can even make it ahead of time, then relax with a big bowl during a busy week.
- Comforting - This chunky vegetable stew is loaded with warming fall flavors. It's a comfort food recipe you'll return to each autumn!
Jump to:
Ingredients
This yummy Squash Stew is made with basic, easy to find ingredients! Here's what you'll need:
- Pumpkin - This recipe is made with fresh pumpkin. I recommend using a pie pumpkin, not a carving pumpkin. These smaller pumpkins have a much better flavor and texture than the jack-o'-lantern variety.
- Beans - You'll need two cans of butter beans (or other white beans).
- Veggies - A mix of onions, celery, carrots, and garlic form the soup's savory base, and fresh kale adds a wonderful taste and texture.
- Spices - This recipe has a Moroccan-inspired blend of spices: cumin, smoked paprika, cinnamon, and crushed red pepper flakes.
- Broth - You'll need some broth. I keep bouillon on hand to make my own whenever I need it. Better Than Bouillon vegetable base is my fave!
- Tomato Paste - A little tomato paste adds a rich, umami flavor. Tip: If you have leftover tomato paste, make this amazing Tomato Mascarpone Pasta!
This recipe is vegetarian, vegan, dairy free, gluten free, and nut free, so everyone at your table can enjoy it!
You'll Also Need
Grab a vegetable peeler and a sharp knife to prep the veggies, and a dutch oven (or large soup pot) to cook the stew.
How to Make Vegan Pumpkin Stew
This fall stew is super easy to prepare! You'll find a detailed recipe card below, but here's a quick overview of the steps:
- Sauté veggies. You'll start by sautéing the onions, celery, and carrots.
- Cook pumpkin. Next, you'll add the pumpkin, then cook the vegetable mixture until it starts to brown.
- Mix in spices and tomato paste. Stir in the tomato paste, garlic, and spices. Cook just until everything's coated in tomato paste, and the spices are fragrant.
- Add remaining ingredients. Mix in the butter beans, kale, and broth.
- Cook. Simmer the stew until the vegetables are tender.
And that's all there is to it, time to enjoy your mouthwatering Pumpkin Stew!
Variations
You can easily customize this recipe with a few simple swaps:
- Pumpkin - Replace the pumpkin with a different winter squash, such as butternut or kabocha.
- Beans - Substitute other white beans (like cannellini or navy) for the butter beans. Chickpeas would also work great.
- Spices - Play around with the herbs and spices. A mixed of dried thyme, rosemary, and bay leaves would be delish, or you could use garam masala for a tasty curry flavor.
- Veggies - Add other vegetables, like mushrooms, cabbage, bell peppers, potatoes, or cauliflower. This recipe is a great way to clean out your fridge!
Serving Suggestions
This comforting Pumpkin Bean Stew makes a wonderful one dish dinner for fall or Halloween! Have a little more time on your hands? Pair it with slices of crusty bread, this tasty Beer Bread, or my fave Garlic Bread. You could also serve it with a salad, such as this Simple Green Salad, autumnal Kale and Apple Salad, or this delish Fall Harvest Salad. For a heartier meal, pair this vegetarian stew with an easy sandwich, like this cheesy Broccoli Rabe Sandwich, simple Apple and Brie Baguette, or this yummy Sourdough Grilled Cheese.
Storage
Store leftovers in an airtight container in your refrigerator where they'll stay fresh for up to four days. Rewarm gently in your microwave (or over medium in a saucepan) before eating.
Related Recipes
If you enjoyed this recipe, try my other meatless stew recipes next:
- This delectable Veggie Stew with Dumplings has been a favorite of Hello Little Home readers for years!
- Three words perfectly describe this classic Vegetable Stew: warming, hearty, and delicious. It makes the perfect lunch or dinner on a cold fall or winter day.
- For a unique twist on the classic, try this Vegetarian Irish Stew! It's loaded with veggies and has a secret ingredient which makes it extra tasty.
Looking for more savory pumpkin recipes? I've got lots! Try my colorful Pumpkin Quinoa Salad, mouthwatering Pumpkin Lentil Coconut Curry, and reader fave Pumpkin Pizza for starters!
Pumpkin Stew
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 large onion, chopped (about 2 cups)
- 2 medium carrots, sliced ¼-inch thick (about 1 cup)
- 2 stalks celery, sliced (about ¾ cup)
- 1 pie pumpkin, peeled, seeded, and cut into 1-inch cubes (about 7 cups)
- 3 tablespoons tomato paste
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- ¼ to ½ teaspoon crushed red pepper flakes
- 2 (16 ounce / 454 gram) cans butter beans, drained and rinsed (or other white beans)
- 8 cups chopped kale (about 1 bunch)
- 6 cups vegetable broth
- kosher salt
- pepper
Equipment
- Dutch Over (or Large Soup Pot)
Instructions
- Heat 1 tablespoon olive oil in a dutch oven (or large soup pot) over medium heat.
- Add 1 chopped onion, 2 sliced carrots, and 2 stalks sliced celery. Season with salt and pepper. Sauté until onion starts to turn translucent, stirring occasionally (about 5 to 7 minutes).
- Mix in 7 cups chopped pumpkin, then cook until pumpkin and veggies start to brown, stirring occasionally (about 7 to 10 minutes).
- Add 3 tablespoons tomato paste, 3 cloves garlic (minced), 1 teaspoon cumin, 1 teaspoon smoked paprika, ½ teaspoon cinnamon, and ¼ to ½ teaspoon crushed red pepper flakes. Stirring constantly, cook until mixture smells fragrant and tomato paste coats veggies (about 1 to 2 minutes).
- Stir in 2 cans butter beans (drained and rinsed), 8 cups chopped kale, and 6 cups vegetable broth.
- Cover and bring stew to a boil, then reduce heat to a simmer. Uncover pot and cook until vegetables are tender, stirring occasionally (about 15 to 20 minutes). Season to taste with additional salt and pepper.
- Serve stew hot. Enjoy!
Notes
Nutrition
