This Moroccan pumpkin stew is packed with tender pumpkin, protein-rich chickpeas, and Moroccan-inspired spices. It’s a little salty, a little sweet, and oh so delicious.
I’ve always been a pumpkin fanatic. I mean…what’s not to love? It’s a hearty vegetable that makes a great base for all kinds of dishes, from casseroles to risottos and even desserts.
And I’m especially fond of this new pumpkin stew recipe. It’s super simple and absolutely delicious – and easy to make in just 30 minutes. So perfect for a busy weeknight meal!
This Moroccan butternut squash stew is…
- Richly spiced and full of flavour.
- Wonderfully nourishing!
- Total comfort food.
- Simple to make in just 30 minutes.
Key ingredients and substitutions
Butternut squash
The star of the show. Its sweet, nutty flavor is perfect for a hearty stew. Can’t find it? Try substituting pumpkin or sweet potatoes instead.
Chickpeas
These add great texture and lots of plant-based protein. In a pinch, northern beans or lentils might also work well in this dish.
Canned crushed tomatoes
These form the base of the stew and give a pleasant spicy flavour.
Spices
Don’t skip the cumin, cinnamon, and coriander! However, if you run out of it, try using allspice or a pinch of curry powder to get those warming flavors.
Helpful tips
Let it simmer
Don’t rush the cooking process. Letting the stew simmer will allow the flavors to meld beautifully and ensure the squash is nice and tender.
Small pieces
Be sure to cut the squash into small pieces to ensure they cook in the expected time. If you use larger pieces, you’ll need to simmer the stew longer to make them fork tender.
Taste as you go
The spices in the recipe are a guideline. You can feel free to adjust the amount of spices to your personal taste!
Save leftovers
Store in the refrigerator in a covered container for 3-5 days. You can also freeze the stew for up to 2 months. To reheat it, let it thaw in the refrigerator and then reheat it on the stove over low heat.
Variations to try
Add heat
If you like it hot, try adding a pinch of harissa paste, chili flakes, or extra chili flakes to turn up the heat.
Make it creamy
Add a round of coconut milk for a creamier, slightly less spicy texture.
Strengthening the Greens
Spinach, kale or chard can be added during the last few minutes of cooking to add healthy greens.
Swap the pumpkin
You can also make this recipe using sweet potatoes, pumpkin, or acorn squash for a slight twist.
More recipes to try
If you love this pumpkin stew, be sure to check out these other delicious ideas:
Recipe
Portions: 6 portions
Calories: 234kcal
Ingredients
- 1 table spoon olive oil
- 1 medium onion cut into cubes
- 2 large carrots cut into cubes
- 3 cloves garlic chopped
- 1 teaspoon cinnamon
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon salt
- ¼ teaspoon chilli flakes
- 3 cups vegetable broth
- 128 oz. can crushed tomatoes
- 1 pumpkin cut into cubes
- 1 20 oz. can chickpeas drained and rinsed
- 1 bay leaf
- Fresh parsley for garnish options;
Instructions
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In a large pot over medium heat, add the oil, onion and carrot and cook, stirring often, until the vegetables begin to soften.
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Add the garlic, cinnamon, cumin, coriander, salt and chili flakes and cook for another 1-2 minutes.
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Add the vegetable broth, crushed tomatoes, pumpkin, chickpeas and bay leaf and bring to the boil.
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Reduce heat and simmer, uncovered, for 25 minutes or until squash is tender.
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Serve with naan and a sprinkling of parsley if desired.
Nutrition
Calories: 234kcalCarbohydrates: 44GProtein: 9GFat: 5GSaturated fat: 1GPolyunsaturated fats: 1GMonounsaturated fats: 2GSodium: 1336mgPotassium: 1092mgFiber: 11GSugar: 12GVitamin A: 17277UIVitamin C: 42mgSoccer: 162mgIron: 4mg
