SPICED PUMPKIN AND SPINACH STEW

SPICED PUMPKIN AND SPINACH STEW

Spiced pumpkin and spinach stew offers a comforting and creamy experience with bold flavour and nourishing ingredients. The sweetness of diced pumpkin pairs beautifully with the earthy notes of Spinach, while coconut milk provides a luscious base enhanced by the warming aroma of curry powder. This plant-based stew is simple yet satisfying, with vibrant colours and rich texture in every bite. Light enough for lunch yet hearty enough for dinner, it’s a versatile recipe that caters to a variety of dietary preferences. The ease of preparation and minimal ingredients make it an ideal choice for busy evenings or weekly meal prep. Packed with fibre, vitamins A, C and healthy fats from coconut milk, this stew is as health-conscious as it is flavourful. Whether enjoyed during cooler months or as a year-round staple, it brings both nourishment and indulgence.

RECIPE CATEGORY

Dinner

SERVING SIZE

1 serving

CUISINE

Southeast Asian

PREPARATION/TECHNIQUES

Simmer

OCCASION/HOLIDAY

Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan

DISH TYPE

Soup / Stew

INGREDIENTS

The preparation of  Spiced Pumpkin And Spinach Stew involves the following ingredients:

• ½ cup diced pumpkin

• ½ cup fresh spinach leaves

• ½ cup coconut milk

• ¼ cup water

• ½ tsp curry powder

• Pinch of sea salt

FULL NUTRITIONAL INFORMATION

• Calories: 244.4 kcal

• Fat: 24.3 g

• Saturated Fat: 21.4 g

• Carbohydrate: 8 g

• Sugar: 1.7 g

• Sodium: 147.7 mg

• Fiber: 1.2 g

• Protein: 3.4 g

• Calcium: 54.5 mg

• Iron: 4.8 mg

• Potassium: 541.2 mg

PREPARATION

• Prepare Ingredients: Peel and dice the pumpkin into small cubes. Rinse spinach leaves thoroughly and drain well.

• Heat Base Liquids: In a small saucepan, combine coconut milk and water. Warm over medium heat until slightly steamed.

• Add Pumpkin And Seasonings: Stir in the diced pumpkin, curry powder and sea salt. Bring the mixture to a light boil.

• Simmer Gently: Reduce the heat to low and simmer for 12 to 15 minutes or until the pumpkin is fork-tender and cooked through.

• Add Spinach: Stir in the Spinach and cook for an additional 2 to 3 minutes until wilted and vibrant.

• Serve Warm: Remove from heat and ladle into a bowl. Let it cool slightly before enjoying.

PREP TIME

5 minutes

COOKING TIME

18 minutes

TIPS

These tips can help you make a better Spiced Pumpkin And Spinach Stew:

• Small Pumpkin Cubes: Cut the pumpkin into smaller pieces for quicker and more even cooking.

• Use Full-Fat Coconut Milk: This creates a richer and creamier stew consistency.

• Add Spinach Last: Spinach wilts quickly and retains nutrients when added at the end.

• Watch The Heat: Keep the simmer low to prevent coconut milk from curdling.

• Adjust Curry To Taste: Use more or less curry powder depending on your spice preference.

VARIATIONS

• Add Legumes: Stir in chickpeas or lentils to boost protein and make it more filling.

• Spicy Kick: Add a pinch of cayenne pepper or chilli flakes for extra heat.

• Lemon Finish: Squeeze a touch of lemon or lime juice for a tangy balance to the creamy base.

• Nutty Flavour: Sprinkle toasted cashews or pumpkin seeds on top for crunch and contrast.

• Sweet Variation: Mix in a dash of cinnamon or a touch of maple syrup for a subtle sweet-spiced profile.

PREPPING AND STORAGE

• Refrigeration: Cool the stew completely before storing it in an airtight container in the fridge. Keeps fresh for 3 to 4 days.

• Freezing: Freeze in individual portions for up to 2 months. Use freezer-safe containers and leave space for expansion.

• Reheating: Reheat gently on the hob over low heat or in the microwave, stirring occasionally to preserve texture and avoid splitting.