Pumpkin Stew with Chickpeas Recipe
This delightful Pumpkin Stew with Chickpeas is a perfect dish to serve for lunch or dinner. Combining the natural sweetness of pumpkin with the hearty texture of chickpeas, this mildly spiced stew is full of warmth and flavor. The addition of raisins balances the spices beautifully, creating a dish that’s both comforting and healthy. Whether you’re seeking a vegetarian option or a cozy meal to enjoy with family and friends, this African-inspired recipe brings both satisfaction and a burst of flavor to the table.
Cuisine: African
Course: Main Course
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Kabuli Chana (White Chickpeas) | 1 cup (soaked overnight) |
| Kaddu (Parangikai/Pumpkin) | 2 cups, cut into cubes |
| Carrot (Gajjar) | 1, diced |
| Onion | 1, finely chopped |
| Garlic | 4 cloves, finely chopped |
| Ginger | 1 inch, finely chopped |
| Homemade Tomato Puree | 1 cup |
| Cumin Powder (Jeera) | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Cinnamon Powder (Dalchini) | 1 teaspoon |
| Red Chilli Flakes | 1 teaspoon |
| Coriander Leaves (Dhania) | 2 tablespoons, chopped |
| Lemon | 1, juiced |
| Extra Virgin Olive Oil | As needed for cooking |
| Salt | To taste |
Preparation Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4-5
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 270 kcal |
| Protein | 9 g |
| Carbohydrates | 45 g |
| Fiber | 10 g |
| Fat | 7 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 500 mg |
| Potassium | 750 mg |
Instructions
-
Prep the Ingredients
Begin by preparing all your ingredients. Soak the chickpeas in water overnight or for at least 8 hours. This helps soften them for cooking. After soaking, pressure cook the chickpeas with a pinch of salt for about 30 minutes, or until they become soft. This will yield about 2 ½ cups of cooked chickpeas. -
-
Cook the Base
Heat a tablespoon of extra virgin olive oil in a large pan over medium heat. Add the finely chopped onions, ginger, and garlic, and sauté them until the onions become tender and translucent. -
Add the Vegetables
Once the onions have softened, add the diced carrot and cubed pumpkin to the pan. Season with a pinch of salt and a splash of water, then cover the pan and let the vegetables cook for about 8-10 minutes, stirring occasionally. Ensure that the vegetables are cooked through but still firm, not mushy. -
Spices and Tomato Puree
After the vegetables are cooked, sprinkle in the cumin powder, coriander powder, cinnamon powder, and red chili flakes. Stir well to coat the vegetables evenly with the spices. Then, pour in the homemade tomato puree and bring the mixture to a gentle boil. Adjust the consistency of the stew by adding a little water if necessary. Taste and adjust the seasoning with more salt if needed. -
Finish the Stew
Once the stew has boiled for a couple of minutes, add the cooked chickpeas and stir everything together. Finally, stir in the black raisins, which will add a touch of sweetness to the dish. Turn off the heat once everything is well combined. -
Garnish and Serve
Transfer the Pumpkin Stew with Chickpeas to a serving bowl and garnish with freshly chopped coriander leaves. Squeeze fresh lemon juice over the stew to enhance its flavor. -
Serving Suggestions
Serve the stew hot, alongside Israeli Couscous or a refreshing Greek Style Beans Stir Fry for a complete and delicious meal. This combination makes for a wonderful continental dinner to enjoy with family and friends.
Tips for the Perfect Pumpkin Stew with Chickpeas:
- Chickpea Variations: If you don’t have white chickpeas, you can substitute with other types of beans such as garbanzo beans or lentils.
- Adjusting Spice Levels: If you prefer a milder stew, reduce the amount of red chili flakes. For an extra kick, you can add a pinch of cayenne pepper or a finely chopped green chili.
- Add-Ins: Feel free to add other vegetables like sweet potatoes, bell peppers, or spinach to customize the stew to your liking.
- Leftovers: This stew makes great leftovers and can be refrigerated for up to 2-3 days. It also freezes well for future meals.
This Pumpkin Stew with Chickpeas is a flavorful and nutritious vegetarian dish that brings the best of African-inspired cuisine to your table. With its combination of tender chickpeas, sweet pumpkin, and aromatic spices, it’s a comforting meal that’s perfect for any occasion. Enjoy it on its own or pair it with your favorite sides for a satisfying and wholesome meal.
