Heart-Healthy Hearty Pumpkin Stew

Warm up with a bowl of Heart-Healthy Hearty Pumpkin Stew, a nourishing blend of fall flavors that's as satisfying as it is wholesome. Packed with nutrient-dense ingredients like tender pumpkin, sweet potatoes, vibrant carrots, and protein-rich chickpeas, this stew is infused with aromatic spices like cumin, cinnamon, and smoked paprika for a comforting, earthy depth. A splash of low-sodium vegetable broth ties everything together, while a final handful of baby spinach adds a boost of fresh greens. Ready in just over an hour, this one-pot vegan recipe is not only heart-healthy but also perfect for meal prep or cozy family dinners. Don’t forget to garnish with fresh parsley for a finishing touch! Whether you're embracing cooler weather or seeking a vibrant, nutritious dish, this pumpkin stew is bound to become a seasonal favorite.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 3 cups (cubed) pumpkin
• 2 cups (peeled and cubed) sweet potato
• 2 large (peeled and sliced) carrot
• 1 medium (diced) onion
• 3 cloves (minced) garlic
• 4 cups low-sodium vegetable broth
• 1 can (15 oz, drained and rinsed) cooked chickpeas
• 1 can (14.5 oz) canned diced tomatoes
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 1 teaspoon smoked paprika
• 0.5 teaspoon black pepper
• 2 tablespoons (chopped) fresh parsley
• 0.5 teaspoon salt
• 2 cups baby spinach

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the diced onion and cook until soft and translucent, about 5 minutes.

Step 3

Stir in the minced garlic, ground cumin, ground cinnamon, smoked paprika, salt, and black pepper. Cook for 1 minute until fragrant.

Step 4

Add the cubed pumpkin, sweet potato, and sliced carrots to the pot. Stir well to coat the vegetables with the spices.

Step 5

Pour in the vegetable broth and canned tomatoes along with their juice. Stir to combine.

Step 6

Bring the stew to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes or until the vegetables are tender.

Step 7

Add the drained chickpeas and baby spinach to the stew. Cook for another 5 minutes until the spinach is wilted and the chickpeas are heated through.

Step 8

Taste and adjust seasoning if necessary.

Step 9

Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	3249 grams (3249.0g)

Amount per serving	% Daily Value*
Calories	1811

Total Fat 70.80g	91%
Saturated Fat 13.70g	69%
Polyunsaturated Fat 12.60g
Cholesterol 23mg	8%
Sodium 3381mg	147%
Total Carbohydrate 261.80g	95%
Dietary Fiber 52.70g	188%
Total Sugars 88.00g
Protein 45.90g	92%

Vitamin D 0IU	0%
Calcium 769mg	59%
Iron 25mg	140%
Potassium 6659mg	142%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.1%

Protein: 9.8%

Carbs: 56.1%