Pumpkin Veggie Stew

This vegan Pumpkin Veggie Stew with beans is perfect for keeping you warm 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 and oil-free.

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• Ingredients
• Instructions
• Equipment
• Top tip
• Substitutions
• How to serve
• Storage
• FAQ
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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.

Ingredients

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.

Instructions

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.

Equipment

• 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

Top tip

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.

Substitutions

• 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.

Storage

• 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.

FAQ

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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!

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