Pumpkin Chickpea Stew
A hearty vegetarian Weight Watchers stew of chickpeas and pumpkin in a red curry broth, 1 Point per serving.
Servings: 4
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: 413g | Calories: 245.9kcal | Carbohydrates: 38.8g | Protein: 12.3g | Fat: 6.1g | Saturated Fat: 0.9g | Cholesterol: 1.2mg | Sodium: 1325.3mg | Potassium: 833.4mg | Fiber: 8.7g | Sugar: 11.2g | Calcium: 124.6mg | Iron: 4.6mg