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Pumpkin Quinoa Bean Stew

This vegan pumpkin stew is delicious comfort food that will fill you up on a cool fall evening. Serve with corn bread for a hearty meal.

Course Dinner
Keyword plant-based stew
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 8
Author PlantBasedGal

Ingredients

  • 1 large onion chopped
  • 4 cloves garlic minced
  • 1 cup quinoa uncooked
  • 2 cups water for cooking quinoa
  • 2 tbsp vegetable broth for sautéing
  • 3 large carrots cut into chunks
  • 1/2 cup water for chopping carrots
  • 2 -15 oz cans 100% pumpkin puree (not pumpkin pie filling)
  • 2 tbsp chili powder
  • 2 tsp cumin powder
  • 1/2 tsp hot paprika to taste, optional
  • 1/2 tsp allspice ground
  • 1/2 tsp cinnamon ground
  • 6 cups vegetable broth
  • 2 -15 oz cans beans of your choice drained and rinsed
  • 1 can low-fat coconut milk optional: 1 cup plant milk and 1 tsp coconut extract

Instructions

  1. In a large soup pot or Dutch oven, saute onion and garlic in 2 tbsp vegetable broth until tender. 

  2. In a separate smaller pan, combine quinoa and 2 cups water. Boil gently, cover and simmer 20 minutes or until quinoa pops opens. 

  3. While the quinoa is cooking, place the carrots and 1/2 cup of water in blender. Pulse until carrots are finely chopped.  Optional - use 2 cups pre-chopped or shredded carrots.

  4. Add chopped carrots with water to the onion, garlic mixture.

  5. Dump in canned pumpkin and stir until smooth. 

  6. Pour the quinoa, the remaining ingredients and spices into the pot, stir well and heat on medium heat for about 30  minutes, stirring occasionally until carrots are fully cooked and the stew is heated through. 

  7. Sprinkle with salt & pepper to taste. Serve with cornbread

Recipe Notes

Recipe can be easily cut in half if you're not feeding a crowd. 

This stew can also be cooked in a Crock-Pot. 
Precook the quinoa, then place all ingredients in crock-pot and cook on low for 6-8 hours.