Recipe description
June 21, 2026
Turkey stew with pumpkin
Gentle turkey stew with pumpkin to support steady digestion.
92%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from pumpkin and vegetables supports digestive health.
- Balanced protein from turkey helps satiety without heavy fats.
- Plant variety and gentle simmer preserve nutrients and flavor.
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
Turkey, breast
1
piece
Pumpkin
2
cup
Onion
1
piece
Garlic
2
piece
Carrot
2
piece
Celery
2
piece
Vegetable broth
3
cup
Tomato, paste
2
tablespoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Bay leaf
1
piece
Parsley
2
tablespoon
Cornstarch
1
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic, and sauté until translucent.
3
Add diced carrot and cook for another 3 minutes.
4
Add in the turkey and brown on all sides.
5
Stir in the pumpkin and pour in the chicken broth.
6
Season with salt, black pepper, and thyme.
7
Bring to a simmer, then cover and cook for 30 minutes.
8
Check for seasoning and serve warm.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
28 g
Protein
28 g
Carbohydrates
6 g
Fiber
8 g
Sugar
14 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Can I freeze leftovers?
Yes. Cool completely, store in an airtight container in the fridge for 3–4 days, or freeze for longer (2–3 months). Thaw in the fridge and reheat gently.
What cut of turkey is best?
Lean turkey breast or thigh both work; thigh adds more flavor; cut into bite-sized pieces; boneless is easiest to work with.
Can I make this vegetarian or use another protein?
Yes. Use chickpeas, lentils, tofu or tempeh; adjust cooking time as needed.
How long should it simmer?
About 30–45 minutes, until the turkey is tender; adjust for piece size.
Can I use pumpkin puree or fresh pumpkin?
Both work. If using fresh pumpkin, peel and dice; add with the liquid and simmer longer; if using puree, add with liquids and simmer to your desired thickness.
What other vegetables can I add?
Carrots, potatoes, celery, kale or spinach, parsnip, or sweet potato.
Is this dish spicy or how should I season it?
Flavor with garlic, onion, thyme, bay leaves, and pepper; salt to taste; optional chili flakes.
How should I store and reheat leftovers?
Store in the fridge within 2 hours in an airtight container for 2–3 days; reheat until steaming hot; avoid reheating more than once.
Does this dish fit a fiber-diverse or gut-friendly plan?
It includes pumpkin and vegetables that provide fiber; part of a balanced plate with more fiber; not a medical claim.
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