Pumpkin Vegetable Stew

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This delicious vegan Pumpkin Vegetable Stew is perfect for keeping you warm on a chilly day! This comforting and filling oil-free recipe has plenty of plant-based protein and vegetables. Save time by using canned beans and tomatoes to make this nourishing and cozy soup!

Overhead view of 2 bowls of Pumpkin Veggie Stew on white linen

This stew is perfect for fall when the weather cools, and we all crave warm, comforting food. This pumpkin veggie stew is packed full of delicious flavors and healthy vegetables. I hope you enjoy it!

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Why This Recipe Works
Ingredients
Substitutions
Variations
How to Make This Pumpkin Vegetable Stew
Expert Tips
How to Serve
Recipe FAQs
Related Vegan Soup Recipes
Recipe
Comments

Why This Recipe Works

This pumpkin veggie soup is perfect for a cold winter day; it's simple to make and loaded with healthy ingredients. So, if you're looking for a new and tasty way to enjoy pumpkin this season, try this soup! You might also enjoy my Butternut Squash Curry Soup.

This comforting and hearty soup is satisfying with plenty of protein-rich beans and vegetables, like this Vegan Butternut Squash Chili.

This delicious pumpkin stew recipe is a great way to use many pantry ingredients, such as canned beans, vegetable stock, canned tomato, and hearty vegetables in the fridge. You can used canned beans when making my Sweet Potato and Bean Stew and Vegan Black-Eyed Pea Stew. Making this Vegan Southwest Skillet Cornbread is a must!

I made plenty of this stew so there would be leftovers throughout the week. The flavors continue to develop, so the leftovers are even tastier. You can taste the pumpkin!

This is my new favorite fall comfort dinner! This vegan stew is packed with so much flavor. Wonderful!

- Tara

Ingredients

Here's what you're going to need to make this Pumpkin Veggie Stew recipe. You can find the ingredients easily at the grocery store:

Jalapeno pepper - use gloves when handling it; it can irritate your skin and eyes. Be sure to keep your hands away from your face! Seed it first if you prefer less heat.
Bell peppers - red bell pepper and green bell pepper. You can switch these up!
Spices - chili powder, ground cumin, and smoked paprika for flavor and spice.
Dried Arbol chiles - these are optional for spice and flavor. I love the depth of flavor they add! I get these online or at the local Latin market.
Fire-roasted crushed tomatoes with juice or organic crushed tomatoes with juice.
Garlic cloves - a delicious addition to add flavor.
Pumpkin puree - 100% pure pumpkin puree; be sure not to use pumpkin pie filling. If you have freshly roasted pumpkin puree, you can use that! You can also use sweet potato or butternut squash.
Beans - cans of kidney beans, pinto beans, and black beans; if you have two cans of one type of bean, that's fine; use three cans total. Beans are rich in protein, fiber, iron, and antioxidants.
Vegetable broth - homemade is the best, although I always keep vegetable paste or store-bought broth on hand. Use low-sodium vegetable broth if you prefer.

A full list of ingredients with exact amounts can be found on the recipe card below.

Substitutions

Pumpkin puree - use roasted or steamed pumpkin or butternut squash, sweet potatoes, or red Kuri squash.
Cilantro - garnish with parsley instead
Beans - Instead of kidney beans, black beans, or pinto beans, try white beans such as butter beans or cannellini beans.
Smoked paprika - use sweet paprika instead. If you have liquid smoke, add a small amount, such as half a teaspoon, and adjust to taste.

Variations

Oil - If you're used to cooking with oil, add a tablespoon or two of avocado oil or extra virgin olive oil before adding the onion and other ingredients.
Vegetables - Add any extra fresh or frozen vegetables while this stew is cooking, like a chopped large carrot, fresh tomatoes, or green beans.
Creamy - Stir in cashew cream.
Spicy - Use up to 3 arbol chiles (depending on how spicy you want this), include the seeds and veins of the diced jalapeno or add diced serrano pepper. Or stir in chopped roasted Hatch chiles!
Flavor - Add a bay leaf or two while the stew is cooking and remove before serving.
Stir in cooked brown rice or white rice before serving.

How to Make This Pumpkin Vegetable Stew

Measure and prep all the ingredients! It's easy to make this pumpkin veggie stew; here's how to make it:

Step 1: Preheat a large pot on medium heat for several minutes, then add the chopped onion and salt. Stir immediately and saute for several minutes, stirring occasionally. The salted onion will release water. If you notice browning, keep stirring, and if the browning does not get absorbed by the liquid, add a tablespoon or two of water.
Step 2: Add chopped garlic, jalapeno, and chopped bell peppers. Stir occasionally for a few minutes, not letting the garlic burn. Add a tablespoon or two of water to prevent vegetables from sticking.
Step 3: Add the spices and stir for 30 to 60 seconds to release the flavors.
Step 4: Stir in the remaining ingredients - all the tomatoes, pumpkin puree, and beans. Add Arbol chiles if using.
Step 5: Cook for several minutes on medium until bubbling. Reduce heat to medium-low, and let simmer for 20 to 30 minutes to let the flavor develop.

Hint: Taste and adjust the seasonings as needed. If your soup is too thick, add more vegetable broth or water.

Expert Tips

Since this recipe is oil-free, add a tablespoon or two of water at a time, as needed, to prevent vegetables from sticking.

Add one to three dried Arbol chiles to the pumpkin veggie soup as it is simmering. When the stew is ready, you can take out the chiles or let them cool briefly, chop them, and add them back into the stew for extra flavor and spice.

Overhead view of 3 bowls of Pumpkin Veggie Stew with white napkin

How to Serve

Try this delicious vegan stew with these toppings:

sliced green onion
chopped or sliced avocado
cilantro
lime wedges or a squeeze of lemon
stir in cashew cream before serving

I love serving this pumpkin veggie soup with my Vegan Southwest Skillet Cornbread. Top with baked Vegan Kale Chips with Nutritional Yeast for a crunchy topping!

Recipe FAQs

How long does the stew last after being frozen and thawed?

Cooked bean stew thawed in the fridge can be kept refrigerated for 3 to 4 days before cooking. Bean stew thawed in the microwave should be eaten immediately.

How do I store this veggie pumpkin stew?

Refrigerate leftover stew within two hours of cooking. Let it cool on the counter first, then store it in airtight containers. The stew will last for 3 to 4 days in the refrigerator.

Can I freeze this vegetable pumpkin stew?

Freeze it in covered airtight containers or heavy-duty freezer bags for up to 4 to 6 months.

If you try this recipe or any other recipe on my website, please leave a star rating and let me know how it goes in the comments below. I love hearing from you!

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Comments

5 from 156 votes (146 ratings without comment)