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 during the winter months.
This stew is perfect 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 drops, 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.
Why you will love this recipe
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, try this soup!
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 many pantry ingredients, such as canned beans, vegetable stock, canned tomato, and hearty vegetables in the fridge.
I made plenty of this stew so there would be leftovers throughout the week. The flavors continue to develop, so the leftovers are even tastier. You can taste the pumpkin!
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 it; 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 for spice and flavor. 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.
- Garlic cloves - a delicious addition to add flavor.
- 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 broth on hand. Use low-sodium vegetable broth if you prefer.
- 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, 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, like a chopped large carrot, fresh tomatoes, or green beans.
- Creamy - Stir in cashew cream.
- Spicy: - Use up to 3 arbol chiles, include the seeds and veins of the diced jalapeno or add diced serrano pepper. Or stir in chopped roasted Hatch chiles!
- Flavor - Add a bay leaf or two while the stew is cooking and remove before serving.
- Stir in cooked brown rice or white rice before serving.
How to make this Pumpkin Veggie Stew
Measure and prep all the ingredients! It's easy to make this recipe; here's how to make it:
- Step 1: Preheat 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.
- Step 2: 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.
- Step 3: Add the spices and stir for 30 to 60 seconds to release the flavors.
- Step 4: Stir in the remaining ingredients - all the tomatoes, pumpkin puree, and beans. Add Arbol chiles if using.
- Step 5: Cook for several minutes on medium until bubbling. Reduce heat to medium-low, and let simmer for 20 to 30 minutes to let the flavor develop.
Hint: Taste and adjust the seasonings as needed. If your soup is too thick, add more vegetable broth or water.
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 let them cool briefly, chop them, and add them back into the stew for extra flavor and spice.
How to serve
Try this delicious vegan stew with these toppings:
- sliced green onion
- chopped or sliced avocado
- lime wedges or a squeeze of lemon
- stir in cashew cream before serving
This stew is delicious the next day if you have any leftovers!
- 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 thawed in the fridge can be kept refrigerated for 3 to 4 days before cooking. Bean stew thawed in the microwave should be eaten immediately.
Looking for other recipes like this? Try these:
Pumpkin Veggie Stew
- 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.1 large onion, 1 tablespoon fine sea salt, 2 tablespoon water
- Add garlic, jalapeno, and red and green 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.3 large garlic cloves, 1 jalapeno pepper, 1 red bell pepper, 1 green bell pepper
- Add chili powder, cumin, and smoked paprika, and bay leaf. Stir for 30 to 60 seconds continuously to release flavors.2 tablespoons chili powder, 1 tablespoon ground cumin, 2 teaspoons smoked paprika, 1 bay leaf
- Stir in crushed tomatoes with juice, vegetable broth, pumpkin puree, kidney beans, pinto beans, black beans, tomato paste, and dried Arbol chiles if using (whole or chopped).1 28-oz can fire-roasted crushed tomatoes with juice, 4 to 5 cups vegetable broth, 1 15-oz can pumpkin puree, 1 15-oz can kidney beans, 1 15-oz can pinto beans, 1 15-oz can black beans, 1 tablespoon tomato paste, 1 to 3 dried Arbol chiles
- 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.1 lime juiced, 4 sliced green onions, 1 chopped avocado if desired, 1 handful chopped cilantro if desired
- 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.