Vegetarian pumpkin stew tastes incredibly delicious! The pumpkin stew warms very pleasantly from the inside and provides you with many nutrients - so cold autumn days have no chance!
Who has not yet known: I love pumpkin! You can see that pretty quickly when you click through the recipe database. The dishes range from Pumpkin muffins, Pumpkin bread, stuffed pumpkin, Pumpkin fries to the classic pumpkin soup. Now it's time for something new:
A delicious veggie stew with Hokkaido, beans and chickpeas.
If you prepare your pumpkin goulash vegetarian, you will quickly realize how delicious such a stew tastes without meat. This also convinces meat eaters.
Normally, goulash is rather a very hearty and meat-heavy dish. In the past, the motto was: goulash = meat. But goulash can also taste very good if you replace the meat with pumpkin meat. The pumpkin gives the stew bite and replaces beef, pork and whatever else ends up in the pot.
With delicious spices, this recipe is not inferior to the original.
Table of contents
What ingredients make the pumpkin goulash vegetarian?
Let's take a quick look at the ingredient list before we get right into the recipe. After all, you should know what exactly you're eating and what ingredients you need to prepare.
The Hokkaido in goulash
This pumpkin is one of the absolute favorites of the Germans - and also mine. It has a decisive advantage over the other varieties - you do not have to peel it.
The skin becomes tender and soft during cooking and can simply be eaten along. Cut it off only in the places that are not beautiful. The rest should definitely stay on - because the intensely colored peel is very healthy. The pumpkin and the peel contain a lot of vitamin A and potassium. Most of the vitamins are directly under the skin - so you should leave them on when eating.
It also tastes slightly nutty and adds a bit more bite to the dish.
If you don't have a Hokkaido at hand, any other pumpkin will do, of course. Most of them, however, you have to peel.
Legumes
Beans, chickpeas and corn must not be missing in my veggie goulash. Legumes saturate optimally, ensure that blood sugar levels rise only slowly and thus prevent cravings.
Feel free to use other types of beans. Or add lentils and peas to the recipe. It's entirely up to you.
Legumes are great for those who are watching their weight or are in the process of building muscle. They provide many complex carbohydrates and easily digestible protein.
Spices
What would a stew be without spices? You don't have to worry about the veggie goulash tasting boring. This is where a lot of spices come into play.
From homemade paprika powder (you definitely have to try this!) to cumin, chili, a bit of ginger and a sip of apple cider vinegar, salt and pepper ultimately provide the perfect goulash flavor.
Also very tasty: marjoram and thyme.
If you don't like it so spicy, just use a little pepper and omit the chili pepper.
And that's pretty much it with the ingredients. You don't need much more to make a delicious vegetable goulash.
What else can be in the pot
If you like, you can also add waxy potatoes, carrots or sweet potatoes to the pot. As long as you leave out meat of any kind, the pumpkin goulash remains vegetarian. Leeks, herbs and spices to taste are also allowed. Many add fresh tomatoes, peppers or chili to the pot.
Goulash is a great way to use up leftover vegetables. I recently made a small piece of celery root and half a zucchini disappear into the crock pot.
A big plus goes to the vegetarian pumpkin goulash, because it is prepared very quickly. While meat usually has to cook for a long time and needs much more attention, pumpkin is very easy to care for.
This recipe is
- vegetarian and vegan
- low calorie
- long satiating
- Packed with fiber
- nutrient-rich
- also ideally suited for novice cooks
This is the secret to crispy pumpkin fries from the oven!
Craving more stews and goulash? Have a look here:
Recipe for vegetable goulash with pumpkin
Are you ready to get started? Let's get started right away.
I explain here in great detail how to go about preparing the recipe. If you're a regular cook and are looking for a short version of the instructions, you'll find it at the end of the post. Here comes the long version with detailed step-by-step instructions.
Ingredients
- 600 g Hokkaido
- 1 onion
- 1 carrot
- 2 cm ginger
- 3 garlic cloves
- 1 chili pepper
- 3 tablespoons paprika powder
- 1 tablespoon apple cider vinegar
- Salt and pepper
- 5 sprigs oregano
- 250 g canned kidney beans
- 150 g canned corn
- 250 g canned chickpeas
- 1 tsp caraway
Preparation
1. prepare the pumpkin
Wash the pumpkin. Cut it in half with a sharp knife. Now you can remove the seeds and the inner life with a tablespoon. Put one half of the pumpkin on the scale. Now you know how much of it you will need.
600 grams is equivalent to about one medium pumpkin.
Cut off the pieces of the peel that are not pretty or can't be cleaned completely. Overall, you should be very sparing in cutting away - the peel is healthy!
Bring the hokkaido into small pieces. I cut the pumpkin into pieces about 3×3 cm. Put the pieces in a bowl.
2. dice the vegetables
Peel the onion and garlic. Cut both into small pieces. You can already put them in the saucepan. Do not forget to add a little olive oil.
Wash and peel the carrot. Cut it into bite-sized pieces - the smaller, the faster it cooks. Of all the ingredients, the carrot takes the longest to cook. So it's worth cutting them up small.
Still missing is the ginger. We need about 2 cm from one bulb. Do not cut off the 2 cm - so it is easier to peel. Take the whole tuber in your hand and scrape off the peel with a spoon. Then cut the peeled piece into small cubes and put them into the cooking pot.
Chop the chili pepper into small pieces. Attention - depending on the variety, it may be necessary to wear gloves.
3. prepare the goulash
Fry the onion, garlic and ginger. Add the chili. Stir briefly and add paprika powder. After stirring 2-3 times, first add the vinegar and then 1 liter of water.
Now add the pumpkin and carrot to the saucepan.
Add salt, pepper and oregano. Put the lid on and simmer.
Meanwhile, pour the beans, corn and chickpeas into a sieve and rinse them thoroughly. Now they are also added to the pot.
Do not forget to stir in the caraway seeds. You can use cumin whole or in powder form.
The vegetarian goulash takes about 15 minutes until all ingredients are cooked.
If you like, you can serve noodles, potatoes or a piece of bread with the stew.
What is the shelf life of the pumpkin goulash?
The greatest thing about pumpkin stew is that it is the perfect frozen food. The stew is very easy to freeze and remains edible for a long time.
Because the pumpkin goulash is vegetarian, you can easily eat it for 4 days. The only important thing is that it is cooled throughout and heated through before eating.
So it pays to prepare a large amount of vegetarian pumpkin goulash.
Goulash always tastes best warmed up anyway. I like to prepare it the night before and heat it up for lunch. This allows the spices to infuse really well.
Did you know that you can make gnocchi from pumpkin?
Can you freeze vegetable goulash?
If you have prepared or want to prepare really much, then you can freeze the vegetable goulash and eat it at a later time. Fill the completely cooled goulash into Tupperware boxes and close them tightly.
Now you can put it in the freezer. You can reheat the goulash either overnight in the refrigerator, in the microwave or in a saucepan. If you decide to use the saucepan, add a little water so it doesn't burn and bring it to a slow boil. With this method, the squash may get mushy from constant stirring.
And here, as promised, is the abridged version of the recipe for those in a hurry:
Pumpkin goulash vegetarian
Ingredients
- 1 Hokkaido approx. 600 g
- 1 Onion
- 1 Carrot
- 1 EL freshly chopped ginger
- 3 Garlic cloves
- 1 Chili pepper
- 3 EL Paprika powder
- 1 EL Apple cider vinegar
- Salt and pepper
- 5 Branches Oregano
- 1 Can Kidney beans
- 1 Can Corn
- 1 Can Chickpeas
- 1 TL Caraway
Equipment
- Board
- Knife
- Cooking pot
- Cooking spoon
Anleitung
- Halve the Hokkaido, remove the seeds and dice finely.1 Hokkaido
- Peel and chop the onion, carrot, ginger and garlic. Sauté onion, garlic and ginger in olive oil. Add the chili.1 onion, 1 carrot, 3 cloves of garlic, 1 tablespoon freshly chopped ginger
- Add paprika powder and fry briefly. Deglaze with vinegar and pour 1 liter of water.3 tablespoons paprika powder, 1 tablespoon apple cider vinegar
- Add salt and pepper. Add the oregano.Salt and pepper, 5 sprigs oregano
- Add the pumpkin and carrot to the pot.1 Hokkaido, 1 carrot
- Wash the beans, corn and chickpeas and add to the goulash. And finally add the cumin.1 can kidney beans, 1 can of corn, 1 can of chickpeas, 1 tsp caraway
- Simmer for 15 minutes.
Nährwerte
Which pumpkin is the best for the goulash?
You can use pretty much any pumpkin. If you like it very tasty, mix different types of pumpkin.
A mix of Hokkaido, butternut and spaghetti squash makes the goulash even more flavorful.
If you like it a little more firm to the bite, make sure that the pumpkin is "firm cooking". Very creamy varieties like the Muscat fall apart too much. However, the pumpkin goulash also tastes very good when it is creamy.
In short, take the pumpkin you feel like :)
The big advantage with the Hokkaido is that you don't have to peel it, which saves you time.
Our conclusion
Prepare pumpkin goulash vegetarian is not only simple, but also very tasty. On cold days, chili and ginger in homemade stew warm from the inside.
You can make the pumpkin goulash in large quantities and freeze it without any problems. The perfect office meal in the fall.
Have fun making it and enjoy!
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