Pumpkin Veggie Stew
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.
Equipment
- chef's knife
- 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 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 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. Stir for 30 to 60 seconds continuously to release flavors.
- Stir in crushed tomatoes, vegetable broth, pumpkin puree, kidney beans, pinto beans, black beans, and dried Arbol chiles if using.
- 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 as necessary.
- Serve and enjoy!
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.
- Add one to three dried Arbol chiles to the stew 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.
- If the soup is too thick, add more water or vegetable broth.
Nutrition
Serving: 1servingCalories: 368kcalCarbohydrates: 67gProtein: 16gFat: 6gCalcium: 170mgIron: 5.4mg
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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.