Vegan. Gluten free. On a pumpkin kick here in my kitchen. It’s September… it’s pretty much my ritual. I made this stew for my husband and I to have all week in my cooking frenzy yesterday and the day and my ingredient list got ahead of me and I was missing some black beans for a taco recipe I was going to whip up for the rest of the family. We all ended up enjoying a bowl of this on a stormy night. Everyone enjoyed it tremendously… I’m convinced you can get any kids to buy in when peanut butter is involved. It would also be delicious served over toasted quinoa, rice or your favorite pasta as well.
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Spiced Peanut Pumpkin Stew
- Total Time: 75 minutes
- Yield: Serves 6
- Diet: Vegetarian
Description
Hearty vegetarian stew with pumpkin, peanut butter, and warming spices.
Perfect served over quinoa on a chilly evening.
Ingredients
- Olive oil
- 1 small yellow onion (1 small yellow onion) diced
- 2 carrots (2 carrots) diced
- 1 yam or sweet potato (1 yam or sweet potato) diced
- 1 can (794 g) fire roasted tomatoes, crushed
- 1 can (454 g) pumpkin
- 1/3 cup creamy peanut butter
- 3 tbsp (44 ml) Bragg’s Liquid Aminos or soy sauce
- 3 tsp curry powder
- 1 tsp hot pepper flakes
- 2 cups (473 ml) vegetable broth
- 1 can of beans (1 can of beans) I used black but kidney or chickpeas would also work
- Salt
- Pepper
- Fresh cilantro leaves
- chopped peanuts
Instructions
- For the Soup:
- Place your Dutch oven over medium heat and drizzle about a tablespoon or more of olive oil into the pan. Heat the oil, then add chopped onions, carrots, and potatoes; cook for 6 minutes.
- Add tomatoes, pumpkin, peanut butter, and liquid aminos or soy sauce. Stir well and simmer for 4 minutes.
- Add spices, broth, and beans. Reduce heat, cover, and simmer for 1–4 hours, stirring occasionally.
- Taste and add salt and pepper as needed.
- Serve immediately with your choice of garnishes.
Notes
- For a richer flavor, roast the pumpkin and sweet potato before adding them to the stew.
- If the stew is too thick, add more vegetable broth until desired consistency is reached.
- Store leftovers in an airtight container in the refrigerator for up to 4 days; reheat gently on the stovetop.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Soup
- Method: Braising
- Cuisine: American
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 15
- Sodium: 400
- Fat: 18
- Saturated Fat: 4
- Unsaturated Fat: 12
- Carbohydrates: 50
- Fiber: 10
- Protein: 12
- Cholesterol: 0 mg
Frequently Asked Questions
What kind of pumpkin works best for this stew?
Sugar pumpkin or butternut squash both work well. Avoid carving pumpkins, which are watery and stringy. Cut the flesh into roughly equal cubes so they cook evenly. 
Can I use a different nut butter instead of peanut?
Almond butter or cashew butter will work, though the flavor will be milder. Peanut butter gives the stew its distinctive richness and body, so it is worth using if you can.
How do I adjust the spice level in this pumpkin stew?
Start with less chili or cayenne than called for and taste as the stew simmers. You can always add more heat at the end, but you cannot take it away once it is in the pot.
