Welcome, friends, to my Pumpkin Veggie Stew recipe. This stew is a perfect dish for fall when the weather cools down, and we all crave warm, comforting food. This stew is packed full of delicious flavors and healthy vegetables. I hope you enjoy it!
This vegan Pumpkin Veggie Stew with beans is perfect for keeping you warm and cozy on a chilly day! This comforting and hearty soup is satisfying with plenty of protein-rich beans and vegetables, plus it's gluten-free and oil-free.
When is the last time you went through your pantry to take stock? I started going through the pantry to look at what I have and what I need to use up, especially the canned goods I bought last fall!
What I found was a lot of canned beans, canned tomato, and canned pumpkin. So I decided to create a recipe to use all of these ingredients!
I made plenty of this pumpkin vegetable stew, so that there would be leftovers throughout the week. The flavors develop over time, so leftovers are even more flavorful. You can definitely taste the pumpkin!
I love soups and stews anytime of year, especially when the weather is cool. For more recipes with squash, try my Butternut Squash Curry Soup and Vegan Butternut Squash Chili. For more bean soup recipes, take a look at my Sweet Potato and Bean Stew and Vegan Black-Eyed Pea Stew.
Here's what you're going to need to make this recipe:
- jalapeno pepper - use gloves when handling the pepper, it can irritate your skin and eyes. Be sure to keep your hands away from your face! Seed it first if you prefer less heat.
- red bell pepper and green bell pepper - organic if possible. If you have yellow or orange bell pepper, or only one type, that is okay!
- chili powder, ground cumin, smoked paprika
- dried Arbol chiles - these are optional. I love the depth of flavor they add!
- fire-roasted crushed tomatoes with juice, or organic crushed tomatoes with juice
- 100% pure pumpkin puree, be sure not to use pumpkin pie filling. If you have fresh roasted pumpkin puree, you can use that! You can also use sweet potato or butternut squash
- cans of kidney beans, pinto beans, and black beans; if you have two cans of one type of bean, that's fine, just use three cans total. Beans are rich in protein, fiber, iron, and antioxidants.
- vegetable broth - homemade is the best, although I always keep vegetable paste or storebought vegetable broth on hand. Use low sodium vegetable broth if you prefer.
Measure and prep all the ingredients and measure them. Remember to read the recipe all the way through before you start cooking! This will make things go much smoother since there are a lot of ingredients.
- Start by preheating a large stockpot on medium heat for several minutes, then add the chopped onion and salt. Stir immediately, and saute for approximately 7 minutes, stirring occasionally. The salted onion will release water. If you notice browning keep stirring, and if the browning does not get absorbed by the liquid, add a tablespoon or two of water.
- Add chopped garlic, jalapeno, and chopped bell peppers. Stir occasionally for several minutes, taking care not to let the garlic burn. Add a tablespoon or two of water if needed to prevent vegetables from sticking.
- Add the spices, and stir for 30 to 60 seconds to release flavors.
- Stir in all the tomatoes, pumpkin puree, and beans. Add Arbol chiles if available.
- Cook for several minutes on medium until bubbling. Reduce heat slightly to medium-low, and let simmer for 20 to 30 minutes to let the flavor develop. Taste and adjust the seasonings as needed.
- If your soup is too thick, add more vegetable broth or water.
- chef's knife - my husband and I both love this particular one!
- cutting board
- wooden spoon
- large stockpot - it's a must in my kitchen!
- can opener if you are using canned beans
Add one to three dried Arbol chiles to the pumpkin veggie soup as it is simmering. When the stew is ready, you can take out the chiles, or you can let them cool briefly, chop them, and add them back into the stew for extra flavor and spice.
- Pumpkin puree - use roasted or steamed pumpkin or butternut squash, or sweet potato.
- Cilantro - garnish with parsley instead
- Add any extra fresh or frozen vegetables while this stew is cooking.
How to serve
Top with sliced green onion, chopped or sliced avocado, cilantro, or lime wedges.
I love serving this pumpkin veggie soup with my Vegan Southwest Skillet Cornbread.
- Refrigerate the stew within two hours of cooking. Let it cool on the counter first.
- Refrigerate the bean stew promptly in covered airtight containers.
- Properly stored, the stew will last for 3 to 4 days in the refrigerator.
Freeze it in covered airtight containers or heavy-duty freezer bags for up to 4 to 6 months.
Cooked bean stew that has been thawed in the fridge can be kept for an additional 3 to 4 days in the refrigerator before cooking. Bean stew that was thawed in the microwave or in cold water should be eaten immediately.
If you make this Pumpkin Veggie Stew, let me know what you think by ★ star rating it and leaving a comment below. You can also follow me on Instagram and share your creation with me. Just tag me @resplendentkitchen and hashtag #resplendentkitchenrecipes, so I don't miss it!
Pumpkin Veggie Stew
- chef's knife
- wooden spoon
- large stockpot
- can opener
- 1 large onion chopped
- 1 tablespoon fine sea salt
- 2 tablespoon water available, if needed
- 3 large garlic cloves chopped
- 1 jalapeno pepper minced
- 1 red bell pepper seeded and chopped
- 1 green bell pepper seeded and chopped
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 2 teaspoons smoked paprika
- 1 28-oz can fire-roasted crushed tomatoes with juice
- 4 to 5 cups vegetable broth use low sodium if desired or make your own
- 1 15-oz can pumpkin puree or the equivalent of freshly roasted sugar pumpkin
- 1 15-oz can kidney beans drained and rinsed
- 1 15-oz can pinto beans drained and rinsed
- 1 15-oz can black beans drained and rinsed
- 1 to 3 dried Arbol chiles optional
- 1 lime juiced
- 4 sliced green onions
- 1 chopped avocado if desired
- 1 handful chopped cilantro if desired
- Heat a large stockpot on medium heat for 3 minutes. Add chopped onion and fine sea salt. Saute for approximately 7 minutes, stirring occasionally. If you notice browning keep stirring, and if the browning does not get absorbed by the liquid, add in a tablespoon or two of water.
- Add chopped garlic, jalapeno, and chopped bell peppers. Stir for 3 to 5 minutes. Do not let garlic burn, add small increments of water if needed to prevent vegetables from sticking.
- Add chili powder, cumin, and smoked paprika. Stir for 30 to 60 seconds continuously to release flavors.
- Stir in crushed tomatoes, vegetable broth, pumpkin puree, kidney beans, pinto beans, black beans, and dried Arbol chiles if using.
- Cook on stovetop for several minutes on medium until bubbling. Reduce heat slightly to medium-low, and let simmer for 20 to 30 minutes. Taste and adjust seasonings as necessary.
- Serve and enjoy!
- Feel free to adjust the seasonings and ingredients to your own taste and with what you have in your own pantry.
- At the time of serving, stir in juiced lime, top with sliced green onions, avocado, and/or cilantro if desired.
- Add one to three dried Arbol chiles to the stew as it is simmering. When the stew is ready, you can take out the chiles, or you can let them cool briefly, chop them, and add them back into the stew for extra flavor and spice.
- If the soup is too thick, add more water or vegetable broth.
Resplendent Kitchen offers nutritional information for recipes contained on this site as a courtesy. Although resplendentkitchen.com attempts to provide accurate nutritional information from online calculators, these figures are estimates.