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It’s that time of year again when everything is all about pumpkin. And this vegetarian stew with pumpkin and carrots has quickly become one of my new favorites! Why? I’ll tell you below.
Table of contents
Why This Recipe Works
This vegetarian pumpkin stew is one of those dishes I’ve made dozens of times. It started as an old recipe that has evolved a little over the years into the version I make now. It’s hearty, flavorful, and filled with warm spices that make it perfect for chilly days. Plus, it’s a great way to use up leftover veggies like pumpkin and carrots, and it’s budget-friendly too!
Recipe Ingredients
- Pumpkin and carrots: You can use butternut squash (the most common kind) or orange pumpkin. If you use an organic orange pumpkin, there’s no need to peel it, just give it a good wash. But I always peel butternut squash since the skin isn’t very pleasant to eat.
- Spices: This stew gets its incredible flavor from a mix of paprika, cumin, coriander, turmeric, and a touch of cayenne pepper for a little heat. Don’t skip the saffron, it adds a lovely warmth and color.
- Other ingredients: Onion, garlic, diced tomatoes, and lemon juice tie everything together with just the right balance of freshness and spice.
- Optional additions: A bit of coconut milk can make the stew extra creamy. And you can easily toss in any leftover vegetables you have on hand, like celery.
- For serving: The stew is delicious with fluffy quinoa, but mashed potatoes or rice work just as well.
How To Make Vegetarian Stew
Step 1: Make the Vegetarian Stew
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and cook until soft, about 5 minutes. Stir in the garlic and cook for another minute. Add all the spices (paprika, salt, pepper, coriander, cumin, turmeric, ginger, cayenne, and saffron) and mix well.
Pour in 250 ml (about 1 cup) of water, the canned tomatoes, and lemon juice. Bring to a boil. Add the pumpkin and carrot cubes, reduce the heat to low, cover, and simmer until the vegetables are tender—about 20 minutes. Season with additional salt and pepper to taste.
Step 2: Make the Quinoa
Rinse the quinoa and drain well. In a large pan, melt 1 tablespoon of butter with 1 tablespoon of olive oil over medium heat. Add the onion and carrot and cook until they begin to brown lightly. Stir in the garlic, salt, and turmeric and cook for another minute.
Add the quinoa and stir for about a minute to coat. Pour in enough water to just cover the quinoa (about 500 ml / 2 cups). Bring to a boil, reduce the heat, cover, and simmer until the liquid is absorbed and the quinoa is tender, about 15 minutes.
Step 3: Serve
Spoon the quinoa onto plates, top with the pumpkin and carrot stew, and sprinkle with fresh chopped cilantro and mint if you like.
FAQ Vegetarian Stew With Pumpkin
Absolutely! Just place everything in the slow cooker and cook on low for about 5 hours. The carrots will still have a bit of bite, so if you prefer them softer, cut them smaller or cook a little longer.
Yes, that makes it even quicker! Pre-cut pumpkin and baby carrots work perfectly. Just remember that pre-chopped vegetables are usually more expensive.
Butternut squash is the easiest to find, though it has a milder flavor. An orange pumpkin has a bit more character, and the skin can be left on if it’s organic.
Absolutely. In fact the only non-vegan ingredient is the butter, but that can easily be replaced with olive oil.
Expert Tip
If you want to make this dish creamier and more luxurious, stir in half a can of coconut milk right before serving. It adds richness without overpowering the spices.
Also Check These Stew Recipes
Vegetarian stew with pumpkin
Ingredients
For the stew
- 2 tbsp olive oil
- 1 onion finely chopped
- 3 cloves garlic minced
- 400 grams diced tomatoes
- 1 butternut squash peeled and cubed
- 250 ml water
- 200 g carrots cubed
- 2 tbsp fresh lemon juice
Spice mix
- 2 tsp sweet paprika
- 1 tsp salt
- ½ tsp ground black pepper
- ½ tsp ground coriander
- ½ tsp ground cumin
- ½ tsp ground turmeric
- ½ tsp ground ginger
- ½ tsp cayenne pepper
- Pinch saffron
For the quinoa
- 200 grams quinoa
- 1 tbsp butter
- 1 tbsp olive oil
- ½ onion chopped
- 150 grams carrots sliced
- 2 cloves garlic minced
- ½ tsp salt
- ½ tsp turmeric
- ½ bunch fresh cilantro chopped
- 2 tsp fresh mint chopped (optional)
Instructions
For stew:
- Heat oil in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix all the ingredients for the spice mix in.2 tbsp olive oil, 1 onion, 3 cloves garlic
- Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with salt and pepper. (Can be prepared 1 day ahead. Cover and chill.)400 grams diced tomatoes, 1 butternut squash, 250 ml water, 2 tbsp fresh lemon juice, 200 g carrots
For quinoa
- Rinse the quinoa and drain. Melt the butter (or use olive oil) in a large saucepan over medium heat. Add the onion and the carrots.1 tbsp butter, ½ onion, 150 grams carrots
- Cover the pan and cook until the vegetables begin to brown in about 10 minutes. Add the garlic, salt and the turmeric and sauté for about 1 minute.2 cloves garlic, ½ tsp salt, ½ tsp turmeric
- Add quinoa; stir 1 minute. Add 2 cups of water. Bring to a boil; reduce the heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 10-15 minutes.200 grams quinoa
- Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.½ bunch fresh cilantro, 2 tsp fresh mint
Notes
Nutrition Information per portion:
Disclaimer:
The nutritional values above are calculated per portion. The details are based on standard nutritional tables and do not constitute a professional nutritional advice.
