Pumpkin Stew Recipe Vegan: Cozy, Hearty & Easy to Make

There’s something truly magical about a bowl of hearty pumpkin stew when the weather turns crisp and cool. The natural sweetness of pumpkin is the perfect foundation for a satisfying, nourishing meal that’s as comforting as it is healthy.

In this vegan pumpkin stew recipe, we combine creamy pumpkin with wholesome beans, vibrant vegetables, and fragrant spices to create a stew bursting with flavor and nutrition. Whether you’re a seasoned plant-based eater or just looking to enjoy more meatless meals, this stew is sure to become a staple in your kitchen.

This dish is wonderfully versatile—it works as a cozy weeknight dinner, a make-ahead meal for busy days, or even a festive addition to your holiday table. Best of all, it’s completely dairy-free and gluten-free, making it perfect for a variety of dietary needs.

Grab your biggest pot and let’s get simmering!

Why You’ll Love This Recipe

• Wholesome and Filling: Packed with fiber-rich beans, hearty pumpkin, and a rainbow of vegetables, this stew will keep you satisfied for hours.
• Easy to Make: With just one pot and simple prep, this recipe comes together with minimal fuss and cleanup.
• Perfect for Meal Prep: The flavors deepen as it sits, making it ideal for leftovers or batch cooking ahead of a busy week.
• Customizable: Swap out veggies or beans based on what you have on hand. It’s a great way to use up extra produce.
• Seasonal & Nutritious: Pumpkin is loaded with vitamins A and C, antioxidants, and minerals, making this stew as healthy as it is tasty.
• Allergen-Friendly: Naturally vegan, dairy-free, and gluten-free—everyone at the table can enjoy a bowl.

Ingredients

Equipment

• Large heavy-bottomed pot or Dutch oven
• Chef’s knife (sharp for chopping pumpkin and vegetables)
• Cutting board
• Wooden spoon or spatula
• Ladle (for serving)
• Can opener
• Measuring cups and spoons
• Blender or immersion blender (optional, for a creamier texture)

Instructions

1. Prepare the Pumpkin & Veggies:
   

   Peel, seed, and dice the pumpkin into 1-inch cubes. Chop the onion, mince the garlic, and slice the carrots and celery.

   Dice the bell pepper. Drain and rinse the chickpeas.

2. Sauté the Aromatics:
   

   In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and sauté for 4-5 minutes, until translucent and fragrant.

   Stir in the garlic, cumin, smoked paprika, cinnamon, and (if using) coriander. Cook for another 30 seconds until the spices are aromatic.

3. Add the Vegetables & Pumpkin:
   

   Add the diced pumpkin, carrots, celery, and bell pepper to the pot. Sauté for 5 minutes, stirring frequently, until the vegetables begin to soften slightly.

4. Simmer with Broth:
   

   Pour in the diced tomatoes (with their juices), chickpeas, and vegetable broth. Bring the mixture to a boil, then reduce the heat to low.

   Cover and let simmer for 20-25 minutes, or until the pumpkin is fork-tender.

5. Make It Creamy:
   

   If you like a creamier stew, use an immersion blender to blend about 1/3 of the stew directly in the pot. Alternatively, transfer a few cups to a blender, puree, and return to the pot.

   (Skip this step if you prefer a chunkier stew.)

6. Add Coconut Milk & Greens:
   

   Stir in the coconut milk and spinach (or kale). Simmer uncovered for 5 more minutes, until the greens wilt and the stew thickens slightly.

   Season with salt and pepper to taste.

7. Finish with Freshness:
   

   Remove from heat. Stir in the lime juice for a burst of brightness.

   Garnish with fresh cilantro, if desired.

8. Serve and Enjoy!
   

   Ladle into bowls and serve hot with crusty bread, rice, or on its own.

Tips & Variations

• Tip: If fresh pumpkin is unavailable, you can substitute with butternut squash or use canned pumpkin puree. If using puree, add it after the simmering step for the best texture.

• Add Protein: For a heartier meal, add cooked lentils or swap chickpeas for white beans or kidney beans.
• Spice It Up: Add a pinch of cayenne or a chopped chili pepper if you love heat.
• Herbs: Experiment with thyme, oregano, or bay leaf for additional depth of flavor.
• Veggie Swaps: Zucchini, sweet potatoes, or green beans all work well if you want to use up odds and ends from your fridge.
• Make it Oil-Free: Sauté the onions and spices in a splash of vegetable broth instead of oil for a lighter version.
• Storage: This stew stores beautifully in the fridge for up to 5 days and freezes well for up to 3 months.

• “The flavor of this stew deepens overnight, making leftovers even more delicious!”

Nutrition Facts

Here’s an approximate nutrition breakdown for one generous serving (about 1.5 cups) of this vegan pumpkin stew:

Note: Nutrition values may vary based on exact ingredients and serving size.

Serving Suggestions

• With Bread: Serve alongside crusty whole-grain bread, or try making your own with this Vegan Bread Machine Recipe for Soft, Delicious Loaves.
• Over Grains: Spoon the stew over brown rice, quinoa, or farro for added heartiness.
• With a Fresh Salad: A simple green salad with lemon vinaigrette balances the warmth and richness of the stew.
• With Dips: Try pairing with a vibrant dip like Lipton Vegetable Dip Recipe: Easy Party Favorite for a fun, shareable meal.
• Part of a Spread: This stew makes a comforting centerpiece for a vegan feast—add an easy dessert like Vegetarian Date Cake Recipe: Moist, Easy, and Delicious for a complete meal.

Conclusion

This vegan pumpkin stew is more than just a meal—it’s a bowlful of comfort, nutrition, and vibrant autumn flavor. Whether you’re making it for a quick weeknight dinner, prepping meals for the week ahead, or serving it at a festive gathering, this stew delivers both satisfaction and nourishment.

The combination of creamy pumpkin, earthy beans, and warming spices is simply irresistible.

Feel free to experiment and make this recipe your own—swap in your favorite vegetables, adjust the seasonings, or add protein for a heartier twist. Be sure to check out other cozy vegan soups and stews like our Low Calorie Vegetable Soup Recipe for Healthy Eating or explore global flavors with Peruvian Vegetable Recipes for Flavorful Healthy Meals.

There’s a world of plant-based comfort food waiting to be discovered in your kitchen. Happy cooking!

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