Pumpkin Veggie Stew

This pumpkin veggie stew is a great way to welcome spring or fall when you are cleaning out your pantry. You probably already have many of these ingredients in your pantry, and you can adapt this recipe by using the veggies you have in your fridge. This cozy and filling recipe is vegan and gluten-free.

Inspiration for this stew

Spring has sprung! It's that time of year when I start going through the pantry now that spring has happily arrived. I take a look at what I have and what things I need to use up, especially the canned goods that I bought last fall. What I found was plenty of canned beans, canned tomato, and canned pumpkin! So I thought of making a dish that used all of these, namely, pumpkin veggie stew. This recipe uses seven cans in total, great for a headstart in clearing the pantry.

As a partner, I developed this recipe for Imperfect Produce as part of their effort to create the best recipes for using up leftovers and pantry items. Check out Imperfect Produce's free e-cookbook featuring many ways to reduce food waste here!

Clearing out the pantry

I like to cook a lot of things from scratch, including beans in my pressure cooker and tomato sauces on the stove-top. However, sometimes that isn't realistic because sometimes, life happens, and I need a backup plan for when I need to get dinner on the table. For me, it's handy to keep canned items in the pantry. There are so many ways to use canned goods whether it is in salads, soups, stews, or chili.

I made plenty of this pumpkin veggie stew so that there would be leftovers throughout the week. The flavors develop as the stew sits, so leftovers are even more delicious. You can definitely taste the pumpkin.

Substitutions for pumpkin

This pumpkin veggie stew hits the spot when you need something that is filling and comforting. Feel free to adjust the seasonings and ingredients to your own taste and with what you have in your own pantry. You can substitute the canned pumpkin with roasted or steamed pumpkin or butternut squash. Enjoy! If you enjoy a comforting stew you may also like this sweet potato and bean stew.

If you make this Pumpkin Veggie Stew, be sure to leave me a comment, rate this recipe and tag me on Instagram.

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This flavorful pumpkin vegetable stew recipe was adapted from Edgy Veg. This is an excellent great site with lots of vegan meal ideas. Be sure to check it out!

📖 Recipe

Pumpkin Veggie Stew

Emily Miller

This pumpkin veggie stew is the perfect dish to make when the weather is chilly, or you need something that is warming, filling and comforting. This stew is vegan and gluten-free.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 15 mins

Cook Time 45 mins

Total Time 1 hr

Course Main Course

Cuisine American

Servings 6

Calories 368 kcal

Ingredients

  

1x2x3x

• 1 large onion chopped
• 1 tablespoon fine sea salt
• 2 tbsp water available, if needed
• 3 large garlic cloves chopped
• 1 jalapeno pepper minced
• 2 red bell peppers seeded and chopped
• 2 teaspoons dried oregano
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 2 teaspoons smoked paprika
• 1 28-oz can fire-roasted crushed tomatoes with juice
• 1 28-oz can diced tomatoes with juice
• 2 15-oz can pumpkin puree
• 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
• 1/2 teaspoon black pepper
• 1 lime juiced
• 4 sliced green onions
• 1 chopped avocado if desired
• 1 handful chopped cilantro if desired

Instructions

 

• Heat a large stockpot on medium heat for 3 minutes. Add chopped onion and fine sea salt. Saute for approximately 7 minutes, stirring occasionally. The salted onion will release water. This is why no oil is needed in this recipe. 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 red bell pepper. Stir for 3 to 5 minutes, Do not let garlic burn, add small increments of water if needed to prevent vegetables from sticking.
• Add dried oregano, chili powder, cumin, and smoked paprika. Stir for 30 to 60 seconds continuously to release flavors.
• Stir in crushed tomatoes, diced tomatoes, pumpkin, kidney beans, pinto beans, black beans, and black pepper.
• 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 to taste.
• Serve.

Notes

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.

Nutrition

Serving: 1servingCalories: 368kcalCarbohydrates: 67gProtein: 16gFat: 6gCalcium: 170mgIron: 5.4mg

Keyword Gluten-free, pumpkin veggie stew, vegan

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