Soups & Stews

Pumpkin Chickpea Stew

Name: Pumpkin Chickpea Stew
Yield: 2 (est.)
Ingredients: 1 cup cooked chickpeas; 1 cup medium-chopped butternut squash or pumpkin; 1 cup coconut milk; 1 tsp coconut oil; 1 chopped onion; 1 large clove garlic, minced; 1 medium clove garlic, minced; 1 tsp grated ginger; Coconut pulp (any pulp from the coconut milk or freshly grated); 1 cup shredded kale or shredded cabbage; ½ clementine or ½ orange, chopped small; Fresh coriander to finish; Pink salt + black pepper, to taste; Optional: a squeeze of lime at the end

Pumpkin and chickpeas simmered in coconut milk with kale and a touch of clementine.

Prep: 15 min
Cook: 25–30 min*
Serves: 2 (est.)

Ingredients

1 cup cooked chickpeas
1 cup medium-chopped butternut squash or pumpkin
1 cup coconut milk
1 tsp coconut oil
1 chopped onion
1 large clove garlic, minced
1 medium clove garlic, minced
1 tsp grated ginger
Coconut pulp (any pulp from the coconut milk or freshly grated)
1 cup shredded kale or shredded cabbage
½ clementine or ½ orange, chopped small
Fresh coriander to finish
Pink salt + black pepper, to taste
Optional: a squeeze of lime at the end

Nutrition

Per serving (1/2 of batch), estimated

Calories: 465 kcal
Protein: 11.1 g
Carbohydrates: 46.3 g
Fat: 28.0 g
Fibre: 11.2 g

Method

1
Build the aromatic base: Heat 1 tsp coconut oil in a pot.
2
Add chopped onion → sauté until soft.
3
Add garlic (both cloves) and grated ginger → cook until fragrant.
4
Cook the pumpkin in coconut milk: Add the chopped pumpkin/butternut squash.
5
Add the coconut pulp.
6
Pour in 1 cup coconut milk.
7
Add pink salt + pepper.
8
Let this simmer until the pumpkin becomes tender and creamy around the edges.
9
Add chickpeas: Add 1 cup cooked chickpeas.
10
Stir well and let them warm and absorb flavour for 2–3 minutes.
11
Add greens + clementine/orange: Add shredded kale (or cabbage) — it wilts in 2–3 minutes max.
12
Add ½ chopped clementine/orange while the pot is still on, stirring it in so the juices melt into the stew.
13
Cook for another 1–2 minutes max.
14
Finish: Switch off the heat.
15
Add fresh coriander.
16
Optional: squeeze lime for brightness.

Radhika’s Tip

Pumpkin and chickpeas make this naturally fibre-rich and comforting. Add leafy greens near the end of cooking and use lemon or fresh herbs to brighten the stew without needing extra salt.

Notes

Nutrition basis: Estimated yield: 2 servings; canned full-fat coconut milk, 10 g coconut pulp, kale and half a clementine; chickpeas already cooked. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.

* Chickpeas already cooked.

Ingredients

1 cup cooked chickpeas
1 cup medium-chopped butternut squash or pumpkin
1 cup coconut milk
1 tsp coconut oil
1 chopped onion
1 large clove garlic, minced
1 medium clove garlic, minced
1 tsp grated ginger
Coconut pulp (any pulp from the coconut milk or freshly grated)
1 cup shredded kale or shredded cabbage
½ clementine or ½ orange, chopped small
Fresh coriander to finish
Pink salt + black pepper, to taste
Optional: a squeeze of lime at the end

Method

Build the aromatic base: Heat 1 tsp coconut oil in a pot.

Add chopped onion → sauté until soft.

Add garlic (both cloves) and grated ginger → cook until fragrant.

Cook the pumpkin in coconut milk: Add the chopped pumpkin/butternut squash.

Add the coconut pulp.

Pour in 1 cup coconut milk.

Add pink salt + pepper.

Let this simmer until the pumpkin becomes tender and creamy around the edges.

Add chickpeas: Add 1 cup cooked chickpeas.

Stir well and let them warm and absorb flavour for 2–3 minutes.

Add greens + clementine/orange: Add shredded kale (or cabbage) — it wilts in 2–3 minutes max.

Add ½ chopped clementine/orange while the pot is still on, stirring it in so the juices melt into the stew.

Cook for another 1–2 minutes max.

Finish: Switch off the heat.

Add fresh coriander.

Optional: squeeze lime for brightness.

Radhika’s Tip

Pumpkin and chickpeas make this naturally fibre-rich and comforting. Add leafy greens near the end of cooking and use lemon or fresh herbs to brighten the stew without needing extra salt.

Notes

* Chickpeas already cooked.