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Moroccan Pumpkin Stew

(recipe, Rachel Levine)

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Canned pumpkin basks in the limelight as my favorite cooking ingredient of the season. At around only $2 a can, its available in organic and no-salt-added varieties. Usually, fresh foods have a higher nutrient content than their canned counterparts, but you can refrain from pumpkin pulp scooping here: canned pumpkin retains its impressive chock-full nutrients of potassium, vitamin A, and iron. Versatile too, just one can has the ability to turn out savory soups, spiced muffins, sweet breads, and your classic pumpkin pie.


  1. Ingredients:
  2. 2 Tbsp. olive oil
  3. 1 medium onion, peeled and diced
  4. 1 medium carrot, peeled and cut into small chunks
  5. 4 small potatoes, well-scrubbed but not peeled, cut in half optional
  6. 1 15.0 oz. can organic, salt-free pureed pumpkin
  7. 1 Tbsp. freshly grated ginger
  8. 1 clove garlic, minced
  9. 1 Tbsp. Garam Masala spice OR:
  10. ½ tsp. ground turmeric
  11. 1 tsp. ground corinader
  12. ½ tsp. ground cumin
  13. ½ tsp. ground cinnamon
  14. 1 15.0 oz. can diced tomatoes, no salt added
  15. 1 15.0 oz. can chickpeas
  16. 2 cups loosely packed swish chard (or another leafy green vegetable)
  17. ½ cup low sodium vegetable broth
  18. ¼ cup water
  19. 3 Tbsp. raisins
  20. splash of red wine vinegar
  21. salt & pepper to taste
  22. optional garnish: nonfat Greek yogurt, pumpkin seeds


  1. Directions:
  2. 1. Heat oil in a large heavy saucepan over medium head. Add onions and carrots, and saute for 5-10 minutes, stirring occasionally.
  3. 2. Stir in ginger, garlic, and spices. Saute for another 5 minutes.
  4. 3. Add canned tomato, vegetable broth, and greens. Cook covered for 5 minutes, until greens decrease in volume. Add canned pumpkin, water, raisins, and chickpeas. Bring soup to a boil, and simmer for another 5-8 minutes.
  5. 4. Stir in salt and pepper to taste, and a few drops of red wine vinegar before serving.
  6. 5. Garnish with yogurt or pumpkin seeds if desired.