This hearty 1-Point Pumpkin Chickpea Stew will change the way you think about plant-based eating! Packed with tender legumes, warm red curry spice, and nutrient-rich vegetables, it’s a filling, vegetarian dish that’s satisfying enough to be a full meal.
Even better, it’s Weight Watchers-friendly at just 1 Point per serving. Looking for more delicious ideas? Check out our Weight Watchers dinner recipes and healthy side dishes for more healthy cooking ideas!
Why should you try Pumpkin Chickpea Stew?
- It’s Weight Watchers-Friendly: Chickpeas are not only rich in fiber and protein but are also zero points on Weight Watchers. This stew clocks in at just 1 point, depending on how you season it. You get tons of flavor without the guilt (and without overloading your points balance).
- Budget-Friendly: Cooking without meat is an excellent way to save money while still eating well. Preparing a plant-based stew like this once a week can cut down on grocery costs. Plus, it’s easy to batch-cook and freeze for future meals.
- Full of fiber and nutrients: Chickpea Stew is like a bowl loaded with fiber and essential nutrients. It’s a great way to step away from traditional protein-carb-veggie combos and explore new flavors. I recommend incorporating a dish like this into your family’s meals at least once a month.
- Versatile: You can customize it with whatever vegetables or spices you have on hand, making it a go-to recipe for busy weeks when you’re cleaning out the fridge.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Serving Size: 413 g
1 WW Point Per Serving. You can view the recipe on the WW App here. (WW login required.)
Ingredients
- 2 cups cooked chickpeas (330 g)
- 1 medium white onion, finely chopped (about 1 cup, 150 g)
- 2 cups cubed pumpkin (300 g)
- 2 cups fresh spinach leaves (60 g)
- 4 garlic cloves, mashed
- 1 tablespoon red curry powder
- 3 cups vegetable broth (720 ml)
- ½ cup tomato purée (120 ml)
- ½ teaspoon white pepper
- 1 teaspoon salt, or to taste
- 1 tablespoon oil
For garnish:
- ½ cup fat-free plain Greek yogurt (120 g)
- Pickled peppers, finely chopped
Instructions
- Prepare your ingredients: Gather all your ingredients and prepare them as follows: finely chop the onion, peel and cube the pumpkin into bite-sized pieces, and mash the garlic. Rinse and drain the spinach leaves.
- Sauté aromatics: Heat the oil in a large pot over medium heat. Add the chopped onion and sauté for about 3–4 minutes, stirring frequently, until softened and translucent. Add the mashed garlic and sauté for another minute, until fragrant.
- Add curry powder: Stir in the red curry powder and let it toast for about 30 seconds to release its aroma.
- Incorporate the tomato purée: Stir in the tomato purée, mixing it well with the onion and spices. Add the cubed pumpkin and toss to coat it in the spices. Let it cook for about 2 minutes to enhance its flavor.
- Simmer the Stew: Pour in the vegetable broth, ensuring the pumpkin is submerged. Add the cooked chickpeas, salt, and white pepper. Stir well and bring the mixture to a gentle boil. Reduce the heat to low, cover the pot, and simmer for 15–20 minutes, or until the pumpkin is fork-tender.
- Add Spinach: Once the pumpkin is cooked, stir in the spinach leaves. Cook for 2–3 minutes, just until the spinach wilts while retaining its vibrant green color. Taste and adjust seasoning as needed.
- Serve and Garnish: Ladle the chickpea stew into bowls. Top each serving with a dollop of Greek yogurt and a sprinkle of chopped pickled peppers for a tangy, creamy finish.
Variations and Substitutions
- Add more vegetables: This stew gets even better with more vegetables. My go-to additions are pumpkin and spinach, but I’ve also experimented with sweet potatoes, which make the dish heartier. Vegetables like bell peppers, green beans, carrots, and even broccoli work wonderfully in this dish. The more you add, the richer the flavor.
- Coconut Curry Twist: For an Indian-inspired version, try adding coconut milk and curry paste to the base recipe. It transforms the dish into something entirely different yet equally delicious.
Tips and Tricks for Making Chickpea Stew
- Use canned chickpeas: Canned chickpeas are a lifesaver. While I sometimes soak and cook dried chickpeas in bulk using my slow cooker, it’s a time-intensive process. Removing the skin for better digestion feels like a modern-day Cinderella chore! Trust me, canned chickpeas make life easier, especially when you’re short on time.
- Save time with frozen veggies: A bag of mixed frozen vegetables (think carrots, corn, and green beans) is a fantastic addition to this stew. It saves you prep time and still delivers excellent results.
- Low and slow: Once everything is in the pot, let it simmer on low heat. The slow cooking allows the flavors to meld beautifully.
- Perfect for meal prep: This stew freezes exceptionally well. I’ve stored it for up to three weeks, and when reheated, it tastes just as fresh as the day it was made. It’s perfect for those busy days.
- Serving Suggestions: Garnish with fresh parsley, a squeeze of lemon, or even a dollop of yogurt for a bright, tangy finish.
If you are in a chickpea mood, my Garbanzo Bean Soup is a brothier vegan take with chard and rosemary, and my Chicken and Chickpea Curry keeps the curry warmth and adds chicken.
Pumpkin Chickpea Stew
A hearty vegetarian Weight Watchers stew of chickpeas and pumpkin in a red curry broth, 1 Point per serving.
Ingredients
- 2 cups cooked chickpeas, 330 g
- 1 medium white onion, finely chopped (about 1 cup, 150 g)
- 2 cups cubed pumpkin, 300 g
- 2 cups fresh spinach leaves, 60 g
- 4 garlic cloves, mashed
- 1 tablespoon red curry powder
- 3 cups vegetable broth, 720 ml
- ½ cup tomato purée, 120 ml
- ½ teaspoon white pepper
- 1 teaspoon salt, or to taste
- 1 tablespoon oil
For garnish:
- ½ cup fat-free plain Greek yogurt, 120 g
- Pickled peppers, finely chopped
Instructions
- Prepare your ingredients: Gather all your ingredients and prepare them as follows: finely chop the onion, peel and cube the pumpkin into bite-sized pieces, and mash the garlic. Rinse and drain the spinach leaves.
- Sauté aromatics: Heat the oil in a large pot over medium heat. Add the chopped onion and sauté for about 3–4 minutes, stirring frequently, until softened and translucent. Add the mashed garlic and sauté for another minute, until fragrant.
- Add curry powder: Stir in the red curry powder and let it toast for about 30 seconds to release its aroma.
- Incorporate the tomato purée: Stir in the tomato purée, mixing it well with the onion and spices. Add the cubed pumpkin and toss to coat it in the spices. Let it cook for about 2 minutes to enhance its flavor.
- Simmer the Stew: Pour in the vegetable broth, ensuring the pumpkin is submerged. Add the cooked chickpeas, salt, and white pepper. Stir well and bring the mixture to a gentle boil. Reduce the heat to low, cover the pot, and simmer for 15–20 minutes, or until the pumpkin is fork-tender.
- Add Spinach: Once the pumpkin is cooked, stir in the spinach leaves. Cook for 2–3 minutes, just until the spinach wilts while retaining its vibrant green color. Taste and adjust seasoning as needed.
- Serve and Garnish: Ladle the chickpea stew into bowls. Top each serving with a dollop of Greek yogurt and a sprinkle of chopped pickled peppers for a tangy, creamy finish.
Notes
Just 1 WW Point per serving.
Nutrition
Serving: 413gCalories: 245.9kcalCarbohydrates: 38.8gProtein: 12.3gFat: 6.1gSaturated Fat: 0.9gCholesterol: 1.2mgSodium: 1325.3mgPotassium: 833.4mgFiber: 8.7gSugar: 11.2gCalcium: 124.6mgIron: 4.6mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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