Recipe description
July 23, 2026
Chickpea stew with pumpkin
A comforting chickpea stew that supports gut-friendly fiber.
Plant Based
Legume Rich
85%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, pumpkin, and onion.
- Colorful spices and herbs provide polyphenols and gut-friendly flavor.
- Plant-based protein and healthy fats support balanced nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
1
cup
Pumpkin
2
cup
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
2
cup
Seed, cumin
1
teaspoon
Paprika powder
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Dice the onion and mince the garlic cloves.
2
Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until softened, about 3-4 minutes.
3
Add cumin and paprika to the pot, stirring for 30 seconds until fragrant.
4
Add diced pumpkin and chickpeas to the pot, stirring to coat with the spices.
5
Pour in vegetable broth and bring to a simmer. Reduce heat to low, cover, and cook for 20-25 minutes until pumpkin is tender.
6
Season with salt and black pepper to taste.
7
Serve hot, garnished with fresh parsley.
Nutrition
340 kcal
Calories
12 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
Is this stew vegan?
Yes, it’s fully plant-based with chickpeas, pumpkin, vegetables and olive oil.
Is this recipe gluten-free?
Yes, if you use gluten-free vegetable broth; it’s naturally gluten-free otherwise.
How can I adjust the spice level?
Tweak cumin and paprika; add chili flakes or fresh chili to taste; start with 1/2 teaspoon.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; reheat on the stove.
Can I freeze the stew?
Yes, freeze for 2–3 months; thaw in the fridge overnight and reheat gently.
What should I serve it with?
Pair with whole grains (brown rice, quinoa) or greens; a squeeze of lemon is nice.
Can I substitute ingredients?
Yes. Use canned chickpeas; swap pumpkin for sweet potato; adjust the liquid as needed.
How many servings does this yield?
2 servings.
Is this suitable for people with IBS or sensitive digestion?
Onion and garlic can irritate some people; reduce or omit them if needed.
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