Moroccan Pumpkin and Harissa Stew

Warm up your kitchen with the bold, aromatic flavors of this Moroccan Pumpkin and Harissa Stew, a hearty vegan dish that’s bursting with spice and soul-soothing comfort. Infused with a blend of cumin, cinnamon, coriander, and smoked paprika, this stew is elevated by the smoky heat of harissa paste and the sweetness of tender dried apricots. Vibrant pumpkin and carrots add a velvety texture, while chickpeas and tomatoes create a protein-packed, nutrient-rich base. Finished with fresh cilantro and a bright splash of lemon juice, this stew is perfect for cozy dinners or meal prep. Pair it with crusty bread or fluffy couscous for a complete meal that’s as nourishing as it is flavorful. Keywords: Moroccan stew, pumpkin and harissa recipe, vegan comfort food, flavorful vegetable stew recipe.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 tablespoon, grated ginger
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1.5 tablespoons harissa paste
• 1 tablespoon tomato paste
• 4 cups vegetable stock
• 4 cups, peeled and cubed pumpkin
• 2 medium, sliced carrots
• 1 can (15 oz), drained and rinsed chickpeas
• 1 can (14 oz) diced tomatoes
• 0.5 cup, chopped dried apricots
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup, chopped fresh cilantro
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion and cook for 5-7 minutes, stirring occasionally, until soft and translucent.

Step 3

Stir in the garlic and ginger, cooking for another minute until fragrant.

Step 4

Add the ground cumin, cinnamon, coriander, and smoked paprika. Stir for 30 seconds to toast the spices.

Step 5

Mix in the harissa paste and tomato paste, cooking for 1-2 minutes to deepen the flavors.

Step 6

Pour in the vegetable stock and bring the mixture to a gentle simmer.

Step 7

Add the cubed pumpkin, sliced carrots, chickpeas, diced tomatoes, and chopped dried apricots. Stir to combine.

Step 8

Season with salt and black pepper, then cover and simmer for 25-30 minutes, stirring occasionally, until the pumpkin and carrots are tender.

Step 9

Stir in the freshly chopped cilantro and lemon juice before serving.

Step 10

Serve the stew hot, garnished with extra cilantro if desired, alongside bread or couscous.

Nutrition Facts

Serving size	3108.1 grams (3108.1g)

Amount per serving	% Daily Value*
Calories	1917

Total Fat 53.90g	69%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 5.70g
Cholesterol 0mg	0%
Sodium 5490mg	239%
Total Carbohydrate 314.70g	114%
Dietary Fiber 69.50g	248%
Total Sugars 103.80g
Protein 74.90g	150%

Vitamin D 0IU	0%
Calcium 856mg	66%
Iron 33mg	182%
Potassium 8404mg	179%

*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: 23.7%

Protein: 14.7%

Carbs: 61.6%