Nut-Free Hearty Pumpkin Stew

Warm up your kitchen with this Nut-Free Hearty Pumpkin Stew, a vibrant and nutritious fall-inspired dish that's brimming with wholesome vegetables and aromatic spices. Packed with seasonal ingredients like butternut squash, kale, and pumpkin purée, this nut-free recipe is perfect for those with dietary restrictions, without skimping on flavor. The stew achieves a rich, velvety texture with the addition of vegetable broth and canned tomatoes, while a medley of ground cumin, coriander, and cinnamon adds an irresistible warmth to every bite. Ready in just an hour and serving six, this hearty one-pot meal is both easy and comforting, making it a fantastic option for cozy weeknight dinners or meal prepping. Serve it piping hot with a sprinkle of fresh parsley for a satisfying, nutrient-packed dish that celebrates the best of autumn.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 3 medium carrots
• 2 celery stalks
• 1 medium butternut squash
• 1 red bell pepper
• 2 cups pumpkin purée
• 4 cups vegetable broth
• 1 14-ounce can canned tomatoes
• 3 cups kale leaves
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup chopped fresh parsley

Directions

Step 1

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

Step 2

Dice the onion and add it to the pot. Sauté for about 5 minutes until the onion becomes translucent.

Step 3

Mince the garlic cloves and add them to the pot. Cook for an additional 1 minute until fragrant.

Step 4

Peel and dice the carrots and celery, then add them to the pot. Stir to combine.

Step 5

Peel and chop the butternut squash into 1-inch cubes. Add them to the pot along with the diced red bell pepper. Cook for 5 minutes, stirring occasionally.

Step 6

Add the pumpkin purée, vegetable broth, and canned tomatoes (including their juices) to the pot. Stir well to combine all ingredients.

Step 7

Bring the stew to a simmer and add the ground cumin, ground coriander, ground cinnamon, salt, and black pepper. Stir to mix the spices thoroughly.

Step 8

Reduce the heat to low, cover, and let the stew simmer for 25 minutes or until all the vegetables are tender.

Step 9

Roughly chop the kale leaves and stir them into the stew. Cook for an additional 5 minutes until the kale is wilted.

Step 10

Taste the stew and adjust seasoning if necessary.

Step 11

Serve the stew hot, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	4089.3 grams (4089.3g)

Amount per serving	% Daily Value*
Calories	1864

Total Fat 54.90g	70%
Saturated Fat 10.00g	50%
Polyunsaturated Fat 9.10g
Cholesterol 8mg	3%
Sodium 5506mg	239%
Total Carbohydrate 332.00g	121%
Dietary Fiber 96.50g	345%
Total Sugars 95.30g
Protein 54.70g	109%

Vitamin D 0IU	0%
Calcium 1550mg	119%
Iron 33mg	183%
Potassium 10279mg	219%

*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: 24.2%

Protein: 10.7%

Carbs: 65.1%