Smoky Pumpkin & Bean Stew

This hearty pumpkin and mixed bean stew is the ultimate comfort bowl — smoky, rich, and packed with flavour. Using tinned beans and roasted pumpkin, it’s simple enough for weeknights but satisfying enough to impress guests. Perfect served with crusty bread or fluffy rice.

Smoky Pumpkin & Bean Stew

Ingredients

  • 1 × 400 g can cannellini beans, rinsed and drained

  • 1 × 400 g can black beans, rinsed and drained

  • 1 × 400 g can butter beans, rinsed and drained

  • 1 medium onion, finely chopped

  • 3 garlic cloves, minced

  • 1 cm fresh ginger, minced

  • 1 bell pepper, diced

  • 2 fresh tomatoes, diced

  • 1 tbsp tomato purée

  • 2 tbsp chipotle paste

  • 500 ml–1 litre vegetable stock (depending on desired thickness)

  • 1 small pumpkin (about 800 g), peeled, seeded, and cubed

  • 1 tbsp dark soy sauce

  • Juice of 1 lime

  • 1 bay leaf

  • A few sprigs of fresh thyme

  • 2 fresh sage leaves, finely chopped (or ½ tsp dried)

  • 1 tbsp olive oil (for cooking)

  • Salt, to taste

Method

1. Roast the pumpkin
Preheat your oven to 200°C (180°C fan).
Place the cubed pumpkin on a baking tray, drizzle lightly with oil, and roast for 20–25 minutes, or until fork-tender and slightly caramelised around the edges.

2. Build the base
Heat 1 tbsp olive oil in a large saucepan or casserole dish over medium heat.
Add the onion and cook for 5–7 minutes until soft and golden. Stir in the garlic, ginger and bay leaf. Cook for a further minute.

3. Add the vegetables
Stir in the bell pepper, diced tomatoes, and tomato purée. Cook for 5–6 minutes, stirring occasionally, until the tomatoes start to break down and form a sauce.

4. Add the beans and seasoning
Tip in all the beans, then add the chipotle paste, soy sauce, and a pinch of salt. Pour in enough vegetable stock to cover the beans (start with 500 ml and add more if needed). Stir to combine.

5. Add the roasted pumpkin
Once the stew is simmering, gently fold in the roasted pumpkin cubes. Reduce the heat to low, cover with a lid, and let it simmer for 10–15 minutes so all the flavours come together.

6. Finish and serve
Squeeze in the lime juice, taste, and adjust seasoning if needed.
Serve warm with crusty bread or rice, and enjoy a hearty, plant-based meal that’s smoky, wholesome, and deeply satisfying.

Tips for Beginners

  • Shortcut: Use pre-cut pumpkin or squash to save time.

  • Milder version: Reduce the chipotle paste to 1 tablespoon.

  • Creamier texture: Blend a small portion of the stew, then stir it back in.