African Tomato Pumpkin Stew

African Tomato Pumpkin Stew

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


  • 2 tablespoons (30 mL) olive oil, divided
  • 2 large onions, chopped
  • 1 teaspoon (5 mL) ground coriander
  • 1 1/2 teaspoons (7 mL) ground cumin
  • 1/2 teaspoon (2 mL) ground cinnamon
  • 1/2 teaspoon (2 mL) ground turmeric
  • 1/4 teaspoon (1 mL) salt
  • 1/4 teaspoon (1 mL) ground cayenne red pepper
  • 2 cups (500 mL) pumpkin or winter squash, peeled, seeded, cut into 1-inch (2.5 cm) cubes
  • 2 cups (500 mL) vegetable stock
  • 1 can (796 mL/28 oz) Muir Glen™ Organic Fire Roasted Diced Tomatoes, undrained
  • 1 cup (250 mL) fresh or frozen sliced okra (optional but traditional)
  • 1 cup (250 mL) cooked chickpeas, drained, rinsed
  • 1/2 cup (125 mL) chopped fresh cilantro leaves
  • 1/3 cup (75 mL) raw unsalted hulled pumpkin seeds (pepitas), toasted


  • 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.
  • Meanwhile, in 8-inch skillet, heat remaining ½ 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.
  • Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous spoonful of pumpkin seeds.