Recipe description
June 21, 2026
Pumpkin stew with chickpeas
Cozy pumpkin stew with chickpeas supports gentle digestion and fiber diversity.
High Fiber
88%
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 and pumpkin, supporting gut health.
- Plant-forward combination with polyphenol-rich vegetables and spices.
- Balanced nutrients with protein, fiber, and slow-digesting carbs.
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
Pumpkin
3
cup
Chickpea
16
tablespoon
Onion
1
piece
Garlic
3
piece
Tomato, paste
2
tablespoon
Vegetable broth
2
cup
Oil, olive
2
tablespoon
Seed, cumin
1
tablespoon
Paprika powder
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cilantro
2
tablespoon
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add chopped onion and minced garlic. Sauté until the onion is translucent.
3
Stir in the curry powder and cook for another minute.
4
Add the pumpkin, chickpeas, vegetable broth, salt, and pepper. Bring to a boil.
5
Reduce heat and simmer for 20-25 minutes, or until the pumpkin is tender.
6
Blend the stew until smooth with an immersion blender, or leave it chunky if preferred.
7
Serve hot, garnished with chopped cilantro.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients?
The dish centers on pumpkin and chickpeas, plus vegetables, herbs, and a simple vegetable broth for flavor.
How many servings does this make?
It yields about 4 servings, depending on portion size.
How long does it take to cook?
Roughly 45–60 minutes from start to finish.
Can I make it ahead or freeze leftovers?
Yes. It keeps well in the fridge for 3–4 days and freezes for up to 2–3 months.
Is it vegan and dairy-free?
Yes, it's plant-based, vegan, and dairy-free.
What substitutions work if I don’t have pumpkin or chickpeas?
Other winter squash or sweet potato can substitute pumpkin; lentils or other beans can replace chickpeas.
How can I boost protein or fiber?
Use canned chickpeas (rinse), add extra beans, serve with quinoa or whole grains for more protein and fiber.
Is it gluten-free?
Yes, as written, it’s gluten-free unless served with gluten-containing sides.
What flavor variations or spice adjustments do you recommend?
Adjust spices (cumin, paprika, chili), add coconut milk for creaminess, or fresh herbs like cilantro or parsley.
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