Are you in the mood for some delicious soup? This Pumpkin Veggie Stew will satisfy your hunger. It's packed with healthy ingredients and is perfect for warming up on a cold day.
This stew is a perfect dish for fall when the weather cools, and we all crave warm, comforting food. This pumpkin vegetable soup is packed full of delicious flavors and healthy vegetables. I hope you enjoy it!
It's that time of year again when the leaves change colors, the temperature drop, and pumpkin everything starts to appear. While some may say that pumpkin is only for sweet treats, pumpkin makes a delicious and healthy addition to savory dishes too.
This pumpkin veggie soup is perfect for a cold winter day; it's simple to make and loaded with healthy ingredients. So if you're looking for a new and tasty way to enjoy pumpkin this season, be sure to give this soup a try!
This comforting and hearty soup is satisfying with plenty of protein-rich beans and vegetables, plus it's gluten-free and oil-free.
This delicious pumpkin stew recipe is a great way to use a lot of pantry ingredients, such as canned beans, vegetable stock, canned tomato, and hearty vegetables you have in the fridge.
I made plenty of this stew so that there would be leftovers throughout the week. The flavors continue to develop, so the leftovers are even tastier. You can definitely taste the pumpkin!
For more cozy fall recipes, 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. Serve them with Vegan Southwest Skillet Cornbread.
Here's what you're going to need to make this recipe. You can find the ingredients easily at the grocery store:
- 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.
- Bell peppers - red bell pepper and green bell pepper. You can switch these up!
- Spices - chili powder, ground cumin, and smoked paprika for flavor and spice.
- Dried Arbol chiles - these are optional. I love the depth of flavor they add! I get these online or at the local Latin market.
- Fire-roasted crushed tomatoes with juice, or organic crushed tomatoes with juice
- Pumpkin puree - 100% pure pumpkin puree, be sure not to use pumpkin pie filling. If you have freshly roasted pumpkin puree, you can use that! You can also use sweet potato or butternut squash
- Beans - cans of kidney beans, pinto beans, and black beans; if you have two cans of one type of bean, that's fine; 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.
How to make Pumpkin Veggie Stew
Measure and prep all the ingredients! It's easy to make this recipe; here's how to make it:
- Start by preheating a large pot on medium heat for several minutes, then add the chopped onion and salt. Stir immediately, and saute for several 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 a few minutes, not letting the garlic burn. Add a tablespoon or two of water to prevent vegetables from sticking.
- Add the spices, and stir for 30 to 60 seconds to release the 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
- Cutting board
- Wooden spoon
- Large stockpot or a large dutch oven
- Can opener if you are using canned beans
Since this recipe is oil-free, add a tablespoon or two of water at a time, as needed, to prevent vegetables from sticking.
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, sweet potatoes, or red Kuri squash.
- Cilantro - garnish with parsley instead
- Beans - Instead of kidney beans, black beans, or pinto beans, try white beans such as butter beans or cannellini beans.
- Smoked paprika - use sweet paprika instead. If you have liquid smoke, add a small amount, such as half a teaspoon, and adjust to taste.
Oil: If you're used to cooking with oil, feel free to add a tablespoon or two of avocado oil or extra virgin olive oil before adding the onion and other ingredients.
Vegetables: Add any extra fresh or frozen vegetables while this stew is cooking.
Creamy: Stir in cashew cream.
How to serve
Try this delicious stew with these toppings:
- sliced green onion
- chopped or sliced avocado
- lime wedges
- stir in cashew cream before serving
I love serving this pumpkin veggie soup with my Vegan Southwest Skillet Cornbread.
- Refrigerate leftover stew within two hours of cooking. Let it cool on the counter first, then store it in airtight containers.
- 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.
More Delicious Meals
If you make this recipe, please be sure to leave a comment and a rating ★★★★★ below. I love to see your amazing creations on Instagram, make sure to tag me @resplendentkitchen and #resplendentkitchenrecipes. To get more ideas follow me on Facebook and Pinterest.
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 bay leaf
- 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 tablespoon tomato paste
- 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, and bay leaf. Stir for 30 to 60 seconds continuously to release flavors.
- Stir in crushed tomatoes, vegetable broth, pumpkin puree, kidney beans, pinto beans, black beans, tomato paste, and dried Arbol chiles if using (whole or chopped).
- Cook on stovetop for several minutes on medium until bubbling. Reduce heat to medium-low, and let simmer for 20 to 30 minutes. Taste and adjust seasonings as necessary.
- Remove bay leaf before serving and stir in lime juice. Serve in bowls and top with sliced green onion, chopped avocado, or cilantro.
- Add one to three dried Arbol chiles, whole or chopped. Before the stew is ready to be served, you can take out the softened whole chiles, let them cool briefly, chop 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.
Your blog is beautiful, love this recipe! ❤️
Thank you so much for your kind words, Christine!
This pumpkin veggie stew is so filling and nutritious! This is our go to comfort meal!
Thank you for your review of our pumpkin veggie stew, Nancy. We're so happy to hear that it's a favorite!
I just love this pumpkin stew! It is so flavorful and perfect for this season! Thank you!
Hi Chris, thanks for your review and feedback. I'm glad you enjoyed the recipe!
Loving this Pumpkin Veggie Stew! It was so easy to make, hearty and delicious!
Thank you so much, Kayla, for taking the time to leave a review! It is great to hear that you enjoyed this Pumpkin Veggie Stew!
Perfect for this time of year and it looks so good.
Thank you, Jacqueline!
This was such a sweet and savory dish that does not disappoint! Hearty, delicious and perfect for fall; easily, a new favorite recipe!
Thank you for trying out this recipe, Sara, and for rating it 5 stars. I'm so happy to hear that you enjoyed this hearty and delicious dish! It's definitely perfect for fall. Thanks again!
This recipe was so hearty and delicious!! It felt like a veggie chili but even more flavorful!
Thank you for trying out this recipe, Anjali! I'm so glad you enjoyed it. The combination of spices and flavors in this dish makes it really stand out. Thank you for sharing your thoughts with us.
What a hearty and warming veggie stew! We even enjoyed the leftovers for lunch the next day. Thank you for sharing the recipe!
Thank you so much for trying out this recipe, Glenda! We're so glad you enjoyed it and that the leftovers were just as good. 🙂
This is my new favorite fall comfort dinner! This vegan stew is packed with so much flavor. Wonderful!
Thank you for trying out this vegan stew recipe, Tara! I am so happy to hear that you loved it!