Hearty Pumpkin Stew

Cozy up with a bowl of Hearty Pumpkin Stew, a soul-warming dish brimming with the flavors of fall. This vibrant, nutrient-packed recipe combines tender chunks of fresh pumpkin, earthy kale, and a medley of aromatic spices like cumin, cinnamon, and nutmeg for a richly spiced broth that’s both comforting and wholesome. Slow-simmered with hearty vegetables like carrots and celery, and infused with the tangy sweetness of diced tomatoes, this one-pot wonder is as satisfying as it is easy to make. Ready in just over an hour, this stew is perfect for busy weeknights or a family dinner, offering a versatile choice with either chicken or vegetable broth. Garnished with fresh parsley and served with crusty bread, it’s a delicious way to embrace seasonal ingredients while nourishing body and soul. Try this pumpkin stew recipe today for a warm, flavorful hug in a bowl!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 medium (about 2 lbs) pumpkin
• 2 tablespoons olive oil
• 1 large, chopped yellow onion
• 3 minced garlic cloves
• 2 large, peeled and chopped carrots
• 2 chopped celery stalks
• 4 cups chicken or vegetable broth
• 1 14-ounce can canned diced tomatoes
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 2 bay leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups, chopped kale
• 0.25 cup, chopped fresh parsley

Directions

Step 1

Begin by preparing the pumpkin: slice it in half and scoop out the seeds. Peel the skin and cut the pumpkin flesh into bite-sized cubes.

Step 2

In a large pot, heat the olive oil over medium heat. Once hot, add the chopped onion and sauté for about 5 minutes until it becomes translucent.

Step 3

Add the minced garlic and sauté for another minute until fragrant.

Step 4

Stir in the chopped carrots and celery, cooking for about 3 more minutes to allow them to soften slightly.

Step 5

Add in the pumpkin cubes and stir to mix all the vegetables together.

Step 6

Pour in the chicken or vegetable broth and canned diced tomatoes (including the juice).

Step 7

Add the cumin, cinnamon, nutmeg, and bay leaves, and stir well to combine. Season with salt and black pepper.

Step 8

Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes, or until the pumpkin is tender.

Step 9

Add the chopped kale to the pot and simmer for an additional 5 minutes to wilt the kale.

Step 10

Remove the bay leaves and adjust any seasonings to taste.

Step 11

Garnish with fresh parsley before serving. Serve warm with crusty bread.

Nutrition Facts

Serving size	3146 grams (3146.0g)

Amount per serving	% Daily Value*
Calories	976

Total Fat 46.20g	59%
Saturated Fat 8.80g	44%
Polyunsaturated Fat 6.50g
Cholesterol 8mg	3%
Sodium 6851mg	298%
Total Carbohydrate 128.40g	47%
Dietary Fiber 30.20g	108%
Total Sugars 61.00g
Protein 27.80g	56%

Vitamin D 0IU	0%
Calcium 826mg	64%
Iron 16mg	86%
Potassium 6331mg	135%

*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: 40.0%

Protein: 10.7%

Carbs: 49.4%