Pumpkin and coconut stew
Pumpkin cubes, chickpeas and spinach in coconut milk with ginger — autumn in one pot.
- Time
- 40 min
- Effort:
- easy
- Season
- autumn, winter
- vegan
- vegetarian
- batch-cook
- freezes well
- one pot
- light
Ingredients for 4 portions
1Hokkaido pumpkin · about 1 kg
1 tin(s)chickpeas (tin)
150 gspinach
1onions
2 clove(s)garlic
20 gginger
400 mlcoconut milk
500 mlvegetable stock (instant)
1 tbspcurry powder
1lemons
2 tbsprapeseed oil
to tastesalt
The ingredients land on the shopping list as soon as the dish is in the week.
Possible allergens
Derived from the ingredients as they are typically composed.
- Celery
- Mustard
Please check allergens and intolerances yourself — on the packaging, at the bakery, at the butcher's. Recipes change, and a list like this cannot take responsibility for that.
Nutrition per portion
Estimates computed from the ingredient list — with 4 portions per recipe.
| Energy | 471 kcal |
|---|---|
| Protein | 13.2 g |
| Fat | 29.5 g |
| Carbohydrates | 30.3 g |
| of which sugar | 19.2 g |
| Fibre | 15 g |
| Salt | 1.3 g |
Not counted because listed without a quantity: salt.
Computed with raw ingredients as bought. Cooking losses, peel, trimmings and what stays on the plate are not accounted for. Own dishes and ingredients “to taste” have no values.
Source: Max Rubner-Institut (2025), Bundeslebensmittelschlüssel (BLS) version 4.0, CC BY 4.0. The mapping of ingredients to BLS foods and the piece weights are the operator's own.
Estimates, not lab values — not a basis for medically prescribed meal plans.
Method
- 1
Deseed the pumpkin and dice with the skin on, chop the onion, garlic and ginger.
- 2
Sweat the onion, garlic and ginger in oil, toast the curry powder, add the pumpkin, pour in the coconut milk and stock.
- 3
Simmer for 20 minutes, add the chickpeas, stir in the spinach until it wilts.
- 4
Season with lemon and salt, serve with flatbread or rice.
