• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Resplendent Kitchen
  • About Me
  • Recipes
  • Services
  • Subscribe
menu icon
go to homepage
  • About Me
  • Recipes
  • Services
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • About Me
    • Recipes
    • Services
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Mains

    Pumpkin Veggie Stew

    Published: Apr 9, 2019 · Modified: Oct 12, 2022 by Emily This post may contain affiliate links

    338 shares
    • Share
    • Yummly
    Jump to Recipe Print Recipe
    Pin for Pumpkin Veggie Stew Recipe
    pin

    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!

    Overhead view of 2 bowls of Pumpkin Veggie Stew on white linen

    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!

    Jump to:
    • Ingredients
    • How to make Pumpkin Veggie Stew
    • Equipment
    • Expert Tips
    • Substitutions
    • Variations
    • How to serve
    • Storage
    • FAQ
    • More Delicious Meals
    • Recipe

    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.

    Ingredients

    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.

    Equipment

    • Chef's knife
    • Cutting board
    • Wooden spoon
    • Large stockpot or a large dutch oven
    • Can opener if you are using canned beans

    Expert Tips

    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.

    Substitutions

    • 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.

    Variations

    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
    • cilantro
    • lime wedges
    • stir in cashew cream before serving

    I love serving this pumpkin veggie soup with my Vegan Southwest Skillet Cornbread.

    Overhead view of 3 bowls of Pumpkin Veggie Stew with white napkin

    Storage

    • 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.

    FAQ

    How long does the stew last after being frozen and thawed?

    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

    • Curried Butternut Squash Soup
    • Vegan Black-Eyed Pea Stew
    • Vegan Sweet Potato and Bean Stew
    • Vegan Butternut Squash Chili

    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.

    Recipe

    Overhead of 2 bowls of Pumpkin Veggie Stew

    Pumpkin Veggie Stew

    Emily Miller
    This delicious vegan Pumpkin Veggie Stew is perfect for keeping you warm on a chilly day! This comforting and filling oil-free recipe has plenty of protein and vegetables.
    5 from 108 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

    Equipment

    • chef's knife
    • cutting board
    • wooden spoon
    • large stockpot
    • can opener

    Ingredients
      

    • 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

    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. 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.

    Notes

    • 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.

    Nutrition

    Serving: 1servingCalories: 368kcalCarbohydrates: 67gProtein: 16gFat: 6gCalcium: 170mgIron: 5.4mg
    Keyword beans, chili, Gluten-free, oil-free, pumpkin, stew, vegan
    Tried this recipe?Let us know how it was!

    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.

    More Vegan Mains Recipes

    • Vegan creamy mushroom pasta
    • The Best Black Bean Lentil Burgers
    • The Best Vegan JUST Egg Quiche
    • Tofu Salad Sandwich
    338 shares
    • Share
    • Yummly

    Reader Interactions

    Comments

      Leave a Comment Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Christine

      April 09, 2019 at 4:55 pm

      5 stars
      Your blog is beautiful, love this recipe! ❤️

      Reply
      • Emily

        April 09, 2019 at 7:45 pm

        Thank you so much for your kind words, Christine!

        Reply
    2. Nancy

      November 18, 2021 at 1:28 pm

      5 stars
      This pumpkin veggie stew is so filling and nutritious! This is our go to comfort meal!

      Reply
      • Emily

        November 18, 2021 at 1:52 pm

        Thank you for your review of our pumpkin veggie stew, Nancy. We're so happy to hear that it's a favorite!

        Reply
    3. Chris

      November 18, 2021 at 2:08 pm

      5 stars
      I just love this pumpkin stew! It is so flavorful and perfect for this season! Thank you!

      Reply
      • Emily

        November 18, 2021 at 4:43 pm

        Hi Chris, thanks for your review and feedback. I'm glad you enjoyed the recipe!

        Reply
    4. Kayla

      November 18, 2021 at 3:12 pm

      5 stars
      Loving this Pumpkin Veggie Stew! It was so easy to make, hearty and delicious!

      Reply
      • Emily

        November 18, 2021 at 4:45 pm

        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!

        Reply
    5. Jacqueline

      September 30, 2022 at 3:16 pm

      5 stars
      Perfect for this time of year and it looks so good.

      Reply
      • Emily

        September 30, 2022 at 4:24 pm

        Thank you, Jacqueline!

        Reply
    6. Sara Welch

      September 30, 2022 at 4:22 pm

      5 stars
      This was such a sweet and savory dish that does not disappoint! Hearty, delicious and perfect for fall; easily, a new favorite recipe!

      Reply
      • Emily

        September 30, 2022 at 4:25 pm

        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!

        Reply
    7. Anjali

      September 30, 2022 at 5:45 pm

      5 stars
      This recipe was so hearty and delicious!! It felt like a veggie chili but even more flavorful!

      Reply
      • Emily

        September 30, 2022 at 5:49 pm

        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.

        Reply
    8. Glenda

      September 30, 2022 at 6:21 pm

      5 stars
      What a hearty and warming veggie stew! We even enjoyed the leftovers for lunch the next day. Thank you for sharing the recipe!

      Reply
      • Emily

        September 30, 2022 at 11:57 pm

        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. 🙂

        Reply
    9. Tara

      September 30, 2022 at 11:50 pm

      5 stars
      This is my new favorite fall comfort dinner! This vegan stew is packed with so much flavor. Wonderful!

      Reply
      • Emily

        September 30, 2022 at 11:57 pm

        Thank you for trying out this vegan stew recipe, Tara! I am so happy to hear that you loved it!

        Reply

    Primary Sidebar

    Emily Miller

    Hi, I'm Emily, the photographer, writer, and cook behind Resplendent Kitchen. My goal is to show you how easy it is to cook delicious seasonal vegan recipes that are healthy for you, the animals, and the environment!

    More about me →

    Game Day Recipes

    • Homemade Vegan Pretzel Bites
    • 4 Ingredient Guacamole Recipe
    • Roasted Beet Hummus with Horseradish
    • Vegan Horseradish Aioli
    • Easy Baked Sweet Potato Fries
    • Tamarind Margarita Recipe

    As Seen In

    Featured in.

    How to support Resplendent Kitchen

    Side view of buy me a coffee.
    • Facebook
    • Instagram
    • Pinterest

    Footer

    About

    • Privacy Policy
    • T&C
    • About Emily
    • Portfolio

    Recipes

    • Breakfast
    • Mains
    • Sides
    • Dessert
    • Drinks
    • Appetizers

    Let's Connect!

    • Instagram
    • Facebook
    • Pinterest
    • Contact
    • Buy me a coffee!
    • Amazon Storefront

    Copyright © 2023 Resplendent Kitchen