African Tomato Pumpkin Stew

main_African Tomato Pumpkin Stew


  • • 2 tablespoons olive oil, divided
  • • 2 large onions, chopped
  • • 1 teaspoon ground coriander
  • • 1 1/2 teaspoons ground cumin
  • • 1/2 teaspoon ground cinnamon
  • • 1/2 teaspoon ground turmeric
  • • 1/4 teaspoon salt
  • • 1/4 teaspoon ground cayenne red pepper
  • • 2 cups pumpkin or winter squash, peeled, seeded, cut into 1-inch cubes
  • • 2 cups vegetable stock
  • • 1 - 28oz can Muir Glen® Organic Diced Fire Roasted Tomatoes
  • • 1 cup fresh or frozen sliced okra (optional but traditional)
  • • 1 cups cooked chickpeas, drained, rinsed
  • • 1/2 cup chopped fresh cilantro leaves
  • • 1/3 cup raw unsalted hulled pumpkin seeds (pepitas), toasted


Prep Time: 15 Min

Total Time: 45 Min

  1. In 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.
  2. Meanwhile, in 8-inch skillet, heat remaining 1/2 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.
  3. Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous spoonful of pumpkin seeds.


This easy vegan stew combines warm spices with winter squash, fire roasted tomatoes, chickpeas and okra for authentic, African-inspired dish.


Cooking okra quickly in a hot pan keeps it tender crisp. Alternately, long slow cooking will release the slime that okra is known for.

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