Vegetarian Pumpkin Recipes

When the seasons change and pumpkins abound, I adore crafting recipes that highlight this oh-so-versatile vegetable. The fall staple takes center stage in one of my favorite vegetarian meals—a kind of hearty casserole that melds together black beans, chickpeas, and pumpkin.

These three main ingredients deliver an impressive amount of flavor and nutrition: this dish is plant protein powerhouse. The black beans add a lovely earthiness, and the combo of pumpkin (which could hardly be called a “main” ingredient since it’s so unobtrusive) and chickpeas provides a delightful taste of something nutty and slightly sweet.

Ingredients

Pumpkin:
Add a sweet, earthy flavor that is rich in fiber and vitamins.

Olive Oil:
Fat that is beneficial for the heart enhances flavors and improves textures.

Onion:
Contributes delectable richness, furnishes vitamins, and serves up antioxidants.

Garlic:
Enhances immunity, gives a sharp, aromatic taste.

Red Bell Pepper:
Rich in vitamin C, provides both brightness and sweetness.

Black Beans:
Excellent source of protein and fiber; adds heartiness.

Chickpeas:
Rich in protein and fiber, it has a creamy texture.

Cumin:
Imparts warming, comforting spices to dishes and helps ease digestion.

Coriander:
Citrusy bright spice, complements sweetness of pumpkin.

Diced Tomatoes:
Increases sourness, counteracts sugaryness with a piquant touch.

Ingredient Quantities

• 1 medium pumpkin (about 3-4 pounds)
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1/2 teaspoon cinnamon
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes
• 1 cup vegetable broth
• Salt and pepper to taste
• 1/4 cup chopped fresh cilantro (optional)
• 1 lime, cut into wedges

Instructions

1. Heat your oven to 400°F (200°C). Halve the pumpkin and take out the seeds. Set the pumpkin halves cut-side down on a baking sheet and put it in the oven. Roast for about 35-40 minutes until the pumpkin is tender. When the halves have cooled enough to handle, scoop out the pulp. Save it for recipes like this one.

2. In a big saucepan on medium heat, warm the olive oil. Toss in the chopped onion and sauté for approximately 5 minutes, or until the onion turns clear and soft.

3. Add the minced garlic and chopped red bell pepper. Sauté for an additional 2-3 minutes, until the pepper starts to soften.

4. Add the cumin, coriander, paprika, and cinnamon to the pot. Stir for about 1 minute until the spices are fragrant.

5. Incorporate the roasted pumpkin flesh, black beans, chickpeas, diced tomatoes, and vegetable broth. Stir thoroughly to merge all elements of the dish.

6. Simmer the mixture and cook it for roughly 20-25 minutes, stirring from time to time, until the flavors meld together.

7. Salt and pepper to taste. Desired seasonings, adjusted as necessary.

8. If you’re using it, stir in the freshly chopped cilantro just before serving to achieve a vibrant pop of fresh flavor.

9. The pumpkin stew should be served piping hot, with a wedge of lime on the side for diners to squeeze over their servings.

10. Take pleasure in your delicious and filling vegetarian pumpkin stew, which makes an ideal dish for a cozy meal!

Equipment Needed

1. Oven
2. Baking sheet
3. Sharp knife
4. Cutting board
5. Spoon
6. Large saucepan
7. Wooden spoon or spatula
8. Measuring spoons
9. Can opener
10. Ladle (optional)

FAQ

• Can I use butternut squash instead of pumpkin?Certainly! You can use butternut squash instead of pumpkin, and they have nearly the same flavor and consistency.
• How can I make this recipe spicier?Include a diced jalapeño or a pinch of cayenne pepper for additional heat.
• Can I use fresh tomatoes instead of canned?Indeed, use approximately 2 cups of diced fresh tomatoes as a substitute.
• Is this recipe gluten-free?Indeed, all mentioned ingredients are gluten-free and derived from natural sources.
• Can I prepare this dish in advance?Certainly, it tastes even better the next day when flavors have combined.
• How should I store leftovers?Keep in an airtight container in the fridge for as long as 4 days.
• What other toppings can I add?Consider these extras for more flavor: avocado slices, sour cream, or shredded cheese.

Substitutions and Variations

Use 1 medium butternut squash rather than 1 medium pumpkin (for an equivalent texture and sweetness).
Use 2 tablespoons of coconut oil instead of 2 tablespoons of olive oil (for a different flavor profile).
One large shallot substituted for one large onion will yield this recipe to have an even milder onion flavor.
1 poblano pepper in place of 1 red bell pepper (for a hint of mild heat and distinct flavor)
1 teaspoon sweet paprika instead of 1 teaspoon smoked paprika (for a less smoky flavor)