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Savory Vegan Pumpkin Stew Recipe to Warm You on a Cold Day

Updated on October 24, 2015

Preparation Tips

If dealing with a whole pumpkin is a bit too much, check at your grocery store for pre-cut packages. They usually sell them in the produce section. They come in slabs wrapped in plastic. Be sure to peel the skin before cooking!

Also, you can add some color to your stew. Instead of using plain old orange carrots, buy a bunch of rainbow carrots. They come in colors ranging from yellow to purple.

Pumpkins...They're not Just for Carving! They Make a Great Vegan Stew, Too!

We've all bought pumpkins to carve up for Halloween. Then after the holiday is over, we take ol' Jack and throw him in the compost bin. A pumpkin isn't much good for anything else, right? Wrong! It's the perfect dinner on a cool Autumn evening.

Pumpkins are one of the tastiest fruit to work with. They are juicy and sweet like a butternut squash and much more flavorful than zucchini.

Pumpkins can be a bit intimidating to cook with. You have to cut it open and clean out all the guts before you can even get to your recipe. I can tell you it's well worth it! This pumpkin stew recipe will hit the spot when you're feeling chilly. Serve it with some sourdough bread and all you'll be saying is...yummmmm!

Delicious Stews & Soups

Vegan Soups and Hearty Stews for All Seasons
Vegan Soups and Hearty Stews for All Seasons

There are so many different vegetable stews and soups to savor. Try out this collection of recipes--all vegan!


Get Ready to Make Pumpkin Stew

This is a delicious, sweet tasting stew that's perfect for a cool evening. This version is great for folks who can't handle spices, but want a flavorful meal.

The flour used for thickening and can easily be substituted with a gluten free version or eliminated completely.

This goes great with bread or crackers. My mouth is watering thinking about dunking them into this stew.

If you can't find a pumpkin or are leery about working with one, butternut squash is an excellent alternative. You can peel butternut squash really easy using the microwave method.


  • 1 onion-diced
  • 3 cloves of garlic-minced
  • 3 cups peeled and seeded pumpkin chopped into chunks
  • 2 potatoes peeled and chopped into bite sized chunks
  • 2 TBS whole-wheat flour
  • 2 cups water
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 2 carrots sliced or cubed into bite sized pieces

Cook Time

Prep Time: 15 minutes

Total Time: Approximately 1 hour

Serves: 4

4 stars from 1 rating of Pumpkin Stew


  1. Saute the onion and garlic in a little water until transparent (about 4 minutes).
  2. Add pumpkin, potatoes, and carrots. Stir occasionally for 5 minutes.
  3. Stir in flour until dissolved.
  4. Add water and simmer uncovered over medium heat for 30 minutes. Stir occasionally.
  5. 10 minutes before the stew is done, add frozen peas and corn.
  6. Stew is done when sauce is thick and vegetables are tender.
  7. Season with salt and pepper if you like.
  8. Optional: If you would like to make this more of a meal, you can add other mixed frozen vegetables, pre-cooked white navy beans, or cubed tofu at the same time you add the frozen peas and corn. Instead of fresh carrots, you can use frozen carrots. Frozen peas and carrots work great in this stew.

Nutritional Breakdown

Nutrition Facts
Serving size: approx 1 cup
Calories 224
Calories from Fat9
% Daily Value *
Fat 1 g2%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 51 g17%
Sugar 10 g
Fiber 8 g32%
Protein 8 g16%
Cholesterol 0 mg
Sodium 143 mg6%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Be Adventurous! - Serve it in a Sourdough Bread Bowl

Round sourdough bread loaves make a wonderful soap bowl.
Round sourdough bread loaves make a wonderful soap bowl. | Source

You can really make this a stew to remember! Buy some small round loaves of sourdough bread (one for each serving of stew). Cut the top of the bread off. Remove some of the bread. Make sure you leave enough of a bowl to hold your stew. Save the bread you removed to dip in your stew. Pour in the stew and serve.

Now you don't have to wash the dishes because you get to eat the bowl.

Pumkpkin Shaped Tureen from the Gourmet Home Collection

Gourmet Home Collection Medium Ceramic Pumpkin Soup Tureen
Gourmet Home Collection Medium Ceramic Pumpkin Soup Tureen

This Autumn themed soup tureen is handpainted. It is 12 inches in diameter by 10 inches high. It holds about 5 quarts of soup/stew. Dishwasher and microwave safe. Perfect for a hearty cool weather meal.


Did you know....?

Pumpkin comes from the Greek word pepon. The British version was pumpion and the Americans mangled it to pumpkin.

Their average weight is 8-12 lbs. We know them in the perfectly round shape that's carved on Halloween. However, pumpkins can also be oblong. They range in color from yellow to a deep orange, but can also be green or red.

In the United States, pumpkins are grown in California, Illinois, Ohio, Indiana, and Pennsylvania. Half Moon Bay, California grows 3,000 tons of pumpkins every year. The seeds are typically planted sometime in early July so they are ready for harvesting before Halloween.

They can be cooked as stews, soups, and pies. In China, the leaves are eaten too. Some folks like to roast the seeds and then eat them as a snack.

Pumpkin is chock full of vitamins and minerals. It is a good source of vitamin A, beta carotene, and fiber. Despite being a quality food, only about 99% of pumpkins grown in the US make it to mealtime.

If you'd like to know more about the benefits of eating pumpkin, check out Pumpkin and Pumpkin Seed Nutrition

Lots of People Know about the Pie

Pumpkin pie
Pumpkin pie | Source

Have you ever eaten pumpkin?

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The Pumpkin Weigh Off at Half Moon Bay 2014

Half Moon Bay Art & Pumpkin Festival

For the love of all things pumpkin

Half Moon Bay is situated on the California coastline near San Francisco. One of the things Half Moon Bay is known for is it's pumpkin patches. Each year children from across the San Francisco Bay Area go to Half Moon Bay to find the perfect pumpkin.

Every October Half Moon Bay hosts the Half Moon Bay Art & Pumpkin Festival. The first festival was held in 1971 and it's been going strong ever since. It includes arts and crafts, pumpkin carving, pumpkin food, and lots and lots of pumpkins to choose from.

The festival may be best known for it's World Championship Pumpkin Weigh Off contest. Pumpkin growers from all corners come to the festival in hopes of winning the largest pumpkin honors. In 2014, the winning pumpkin broke all records. It weighed was 2,058 pounds! That's going make a heck of a lot of pumpkin stew!

Here's some background information on the Half Moon Bay festival.

Is your mouth watering at this photographs? Are you ready to make some pumpkin stew?

© 2011 Melody Lassalle

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    • sujaya venkatesh profile image

      sujaya venkatesh 23 months ago

      a yummy recipe

    • MelRootsNWrites profile image

      Melody Lassalle 2 years ago from California

      Lorelei, thanks for your comment! I've cooked with butternut squash, but it was a new thing for me to work with pumpkin. We think of it mostly as a dessert, not a dinner. It makes a moist, flavorful stew.

    • Lorelei Cohen profile image

      Lorelei Cohen 2 years ago from Canada

      I would never have thought of having pumpkin as a stew. Very interesting.

    • VladimirCat profile image

      Vladimir 2 years ago from Australia

      That stew even looks tasty to me and I'm no fan of pumpkin

    • MelRootsNWrites profile image

      Melody Lassalle 3 years ago from California

      dejvimanushi, Thank you for your comment! If you like pumpkin, then you really should give this stew a try. It is a good meal for colder moths.

    • dejvimanushi profile image

      Dejvi Manushi 3 years ago from Albania

      Hi ! This recipe sounds very tasty and fun to make.. Although I especially liked the "Did you know.." part. In fact, I am one of those guys who love to eat the baked pumpkin seeds. They tasty delicious with a bit of salt... Thank You !!!

    • somebudiesangel2 profile image

      Tami-Lynn 4 years ago from North Vancouver

      The stew looks amazing....:)

    • JackieN0130 profile image

      JackieN0130 5 years ago

      That stew looks really good! If it weren't 3:00am, I'd go buy me a pumpkin and make some stew right now!

    • bidandrew profile image

      bidandrew 5 years ago

      I want a pumpkin stew right now! T__T Can't cook, but i'll try this stuff. :peapod)

    • bidandrew profile image

      bidandrew 5 years ago

      I want a pumpkin stew right now! T__T Can't cook, but i'll try this stuff. :peapod)

    • MelRootsNWrites profile image

      Melody Lassalle 6 years ago from California

      Thanks everyone! Pumpkin gets overlooked as a food for meals, but it's really tasty and adds a lot of flavor to a meal.

    • LouisaDembul profile image

      LouisaDembul 6 years ago

      I like pumpkin in any form. Your pictures and recipes are really good!

    • auntjennie profile image

      Jen 6 years ago from Canada

      I'm not really a cook but it the pictures of your pumpkin stew look good. Interesting tidbit about 99% of pumpkins not getting eaten. I guess I can see how that happens:)

    • LissaKlar LM profile image

      LissaKlar LM 6 years ago

      Some great recipes. Very creative.

    • clouda9 lm profile image

      clouda9 lm 6 years ago

      This pumpkin stew recipe sure would be a warmer-upper...quick and easy to make too.

    • annieangel1 profile image

      Ann 6 years ago from Yorkshire, England

      love it

    • jmsp206 profile image

      Julia M S Pearce 6 years ago from Melbourne, Australia

      I love pumpkin! Roasted butternut pumpkin is mouth watering.The stew sounds delish!

    • MelRootsNWrites profile image

      Melody Lassalle 6 years ago from California

      @JackieBlock: I haven't tried a sweet potato stew before. The good thing about stews is that they do warm you up. They are very satisfying.

    • MelRootsNWrites profile image

      Melody Lassalle 6 years ago from California

      @HealthfulMD: Thank you. It's one of those dishes that looks beautiful too. Almost too good to eat. LOL

    • JackieBlock profile image

      Jackie Block 6 years ago from SE Michigan

      This stew looks yummy. I make a similar stew with sweet potato, that my family loves. Next time I will try this instead. Thanks for sharing your recipe.

    • HealthfulMD profile image

      Kirsti A. Dyer 6 years ago from Northern California

      Looks like a fun recipe.

    • MelRootsNWrites profile image

      Melody Lassalle 6 years ago from California

      @anonymous: Thank you! It was fun to put together.

    • profile image

      anonymous 6 years ago

      That pumpkin stew sounds yummy! Love this salute to the pumpkin!