Description
Hearty vegetarian stew with pumpkin, peanut butter, and warming spices.
Perfect served over quinoa on a chilly evening.
Ingredients
Units
Scale
- 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