African tomato pumpkin stew
- 2 Hours 45 Minutes Prep8 Hours 45 Minutes Total
- 12 Servings
- 250 Calories per Serving
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 (30mL) olive oil, divided
- 2 large onions
- 1 teaspoon (5 mL) teaspoon ground coriander
- 1 1/2 teaspoons (7 mL) ground cumin
- 1/2 teaspoon (2 mL) ground cinnamon
- 1/2 teaspoon (2 mL) ground turmeric
- 1/4 teaspoon (1 mL) salt
- 1/4 teaspoon (1 mL) ground cayenne red pepper
- 2 cups (500 mL) pumpkin or winter squash, peeled, seeded, cut into 1-inch (2.5 cm) cubes
- 2 cups (500 mL) vegetable stock
- 1 can (796 mL/28 oz) Muir Glen™ Organic Fire Roasted Diced Tomatoes, undrained
- 1 cup (250 mL) fresh or frozen sliced okra (optional but traditional)
- 1 cup (250 mL) cooked chickpeas, drained, rinsed
- 1/2 cup (125 mL) chopped fresh cilantro leaves
- 1/3 cup (75 mL) raw unsalted hulled pumpkin seeds (pepitas), toasted
Preparation
- n 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.
- TMeanwhile, in 8-inch skillet, heat remaining ½ 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
- Replace chicken with black beans for a vegetarian option.
- Replace chicken with black beans for a vegetarian option.
- Replace chicken with black beans for a vegetarian option.
