African Tomato Pumpkin Stew
15 Minutes Prep
45 Minutes Total
This easy vegan stew combines warm spices with winter squash, fire roasted tomatoes, chickpeas and okra for authentic, African-inspired dish.
Ingredient List
- 2 tablespoons olive oil, divided
- 2 large onions, chopped
- 1 teaspoon ground coriander
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon salt
- 1/4 teaspoon ground cayenne red pepper
- 2 cups pumpkin or winter squash, peeled, seeded, cut into 1-inch cubes
- 2 cups vegetable stock
- 1 - 28oz can Muir Glen® Organic Diced Fire Roasted Tomatoes
- 1 cup fresh or frozen sliced okra (optional but traditional)
- 1 cups cooked chickpeas, drained, rinsed
- 1/2 cup chopped fresh cilantro leaves
- 1/3 cup raw unsalted hulled pumpkin seeds (pepitas), toasted
Preparation
- In 5-quart Dutch oven or saucepan, heat 1 1/2 tablespoons of the oil over medium heat. Add onions to oil; cook 10 minutes, stirring occasionally, until golden brown. Add all spices; stir until onions are well coated. Cook about 3 minutes, stirring frequently, until glazed and deep golden brown. Stir in pumpkin or squash; coat well with seasoned mixture. Stir in broth, tomatoes and chickpeas. Heat soup to boiling; reduce heat. Cover and simmer about 15 minutes or until squash is tender.
- Meanwhile, in 8-inch skillet, heat remaining 1/2 tablespoon oil over medium-high heat; add okra to oil. Cook 3 to 5 minutes, stirring frequently, until tender and edges are golden brown; stir into stew just before serving.
- Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous spoonful of pumpkin seeds.
Tips
- This easy vegan stew combines warm spices with winter squash, fire roasted tomatoes, chickpeas and okra for authentic, African-inspired dish.
- Cooking okra quickly in a hot pan keeps it tender crisp. Alternately, long slow cooking will release the slime that okra is known for.
