Easy Moroccan Pumpkin Stew Recipe
Is there anything better than hearty stew in fall? Actually, there is — a hearty stew with pumpkin! If you love both pumpkin and stew, then this recipe is a no-brainer. It combines the delicious, earthy taste of pumpkin and sweet potato with a Moroccan flare that is incredibly flavorful. This soup would be great to serve for any occasion, but it's sure to be a hit for family dinners and any fall-themed event.
Recipe developer and wellness coach Miriam Hahn crafted the recipe for this Moroccan pumpkin stew, and she loves how it encapsulates the best flavors of the season. "I love using seasonal foods! My favorite thing about this recipe is it is a great way to use fresh pumpkin," Hahn raves. "Since fresh pumpkin is only available in the fall and only for a short time, I like to take advantage of it when I see it. This recipe is a perfect thing to make to use this very healthy vegetable." Keep reading to find out how to make this hearty, flavorful, and festive dish.
Gather the ingredients to make Moroccan pumpkin stew
Are you ready to kick things off? Start by making a list of ingredients you will need to get at the store. For starters, you will need to get a sugar pumpkin (which is also known as a pumpkin pie pumpkin). In addition, you'll need vegetable broth, an onion, minced garlic, and grated ginger. Next, stop by the spice section and load up the cart with cumin, coriander, cinnamon, salt, pepper, and red pepper flakes. Moving on, grab a couple of sweet potatoes (and make sure you dice them up before you begin cooking), a can of diced tomatoes, and garbanzo beans. And finally, to round out the stew, you will need carrots, raisins, lime juice, and a few cups of chopped kale. Hahn notes that you can also sub spinach or Swiss chard instead of the kale.
Cut the pumpkin
Before you can start cooking the stew, you'll need to cut up the pumpkin. "Pumpkins and squashes can be pretty hard to cut into," Hahn explains, adding that she starts but using a large chef's knife to cut the pumpkin in half. "Once I have it cut in half, it is pretty easy to cut into quarters and work from there." After you've made the initial cut, you'll want to then cut the pumpkin into quarters. Then, remove the seeds, peel the skin, and chop up the remaining pumpkin flesh into cubes. Finally, measure it out so you have 4 cups of pumpkin to cook with.
Add the stew ingredients to a pot
The next thing you need to do is take out a large soup pot and put it on your stove. Then, add ¼ cup of the vegetable broth and kick the heat up to medium-high. Next, toss in the onions and the garlic. Cook these ingredients for about five minutes. You can set your timer or just keep an eye on the clock, whichever you would prefer. Then, add the ginger, cumin, coriander, cinnamon, salt, pepper, and red pepper flakes. Stir the stew together again until everything is well combined.
Once you have added the first batch of items, it's time to add everything else. Pour in the rest of the broth, followed by the sweet potatoes, tomatoes, beans, carrots, and raisins. Yep, that's a whole lot of goodness in one pot!
Add the lime and kale
Simmer the stew for about 40 minutes or until the sweet potato and pumpkin is tender. If you cut the sweet potato and pumpkin into smaller pieces, it will cook a little faster than larger pieces would. After that, just add the lime juice and kale and let the stew simmer for a few more minutes. "The lime juice at the end really helps pop the flavors," Hahn shares. "A little bit of something acidic is a great complement to this recipe. You could also use lemon if you don't have lime."
Serve your Moroccan pumpkin stew and enjoy
Once you have let the lime and kale simmer for a few minutes, turn the heat off and serve in bowls for you and your lucky dinner guests. "This recipe makes a lot and will keep well in a sealed container all week, or you can freeze it, preferably in a glass container for up to two months," Hahn shares. "You can serve it with rice or any grain to add more fiber." She also notes that baguette, naan bread, salad, and steamed broccoli are all wonderful sides for this stew. However you serve it, it's safe to say that this Moroccan pumpkin stew will become a go-to in your household this fall!
- 1 sugar pumpkin (4 cups), chopped
- 3 cups vegetable broth, divided
- 1 onion, diced
- 3 cloves garlic, minced
- 2 teaspoons grated ginger
- 2 teaspoons cumin
- 1 teaspoon coriander
- 1 teaspoon cinnamon
- ½ teaspoon salt
- ¼ teaspoon pepper
- ¼ teaspoon red pepper flakes
- 2 cups sweet potato, diced
- 1 can (28 ounces) diced tomatoes
- 2 cans garbanzo beans, drained
- 3 carrots, diced
- ½ cup raisins
- juice of 1 lime
- 2 cups chopped kale, stems removed (or sub spinach or Swiss chard)
- Cut pumpkin in half and then quarters. Remove seeds, peel and chop. Measure out 4 cups.
- Add ¼ cup of the broth to a large soup pot. Heat to medium high heat and add onions and garlic. Cook for about 5 minutes. Then add in the ginger, cumin, coriander, cinnamon, salt, pepper, and red pepper flakes. Stir well until coated.
- Now add in the rest of the broth, sweet potato, tomatoes, beans, carrots, and raisins. Simmer for 40 minutes or until the pumpkin and sweet potato are tender. (If you cut these smaller, it will be quicker.)
- Now add in the lime juice and kale. Simmer for a few minutes then serve.
| Calories per Serving | 207 |
| Total Fat | 2.4 g |
| Saturated Fat | 0.3 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 42.4 g |
| Dietary Fiber | 9.6 g |
| Total Sugars | 15.3 g |
| Sodium | 463.1 mg |
| Protein | 7.9 g |
