Looking for a comforting, hearty meal that’s perfect for fall? This Vegan Pumpkin Sweet Potato Bean Stew is packed with flavor and loaded with wholesome ingredients. With sweet potatoes, pumpkin puree, black beans, and a blend of warming spices, this stew is the ultimate cozy meal that’s both vegan and gluten-free. Whether you’re prepping it for a week of meals or making it for a family dinner, this stew is sure to satisfy!
I’ve provided two easy ways to make this delicious stew—on the stovetop or in the Instant Pot. Both methods are simple and straightforward, with step-by-step instructions available below. The stovetop version simmers gently on the burner, while the Instant Pot option gives you a quick, hands-off approach, making it perfect for busy weeknights. Whichever method you choose, this stew will turn out rich and flavorful!
The combination of pumpkin and sweet potatoes makes this stew a fall favorite. Pumpkin adds a creamy, slightly sweet element, while sweet potatoes bring a hearty texture that holds up well during cooking. Together, they create a naturally sweet and savory balance, making this stew perfect for warming up on those cool autumn nights. Plus, the vibrant colors and flavors of the vegetables just scream “fall.”
If you prefer a soupier consistency, you can easily transform this stew into a soup! Just add an extra cup or two of vegetable broth and toss in an additional can of black beans for more protein and texture. The extra broth will create a thinner, more comforting soup that’s perfect for serving with crusty bread or even over rice.
To make this recipe even easier, I like to use a few of my favorite kitchen tools that help streamline the process. First up is my WÜSTHOF Gourmet 16-Piece Knife Block Set, which makes chopping all the vegetables a breeze. For the Instant Pot version, I highly recommend using an Instant Pot to get the stew ready in no time. When it comes to meal prep, I store my stew in these Pyrex Containers and 16 oz. pint containers for easy reheating. I also love my Electric Kettle for quickly boiling water to dissolve my go-to Vegetable Broth Cubes, and of course, my Measuring Cup Set to get all the ingredient proportions just right!
Pumpkin Sweet Potato Bean Stew
Equipment
- 1 Instant Pot
Ingredients
- 1 cup white onion diced
- 1 cup carrots diced
- 1 cup sweet peppers diced
- 4 cups sweet potatoes or 2 medium, peeled and cubed
- 2 tbsp minced garlic
- 1 tsp salt
- 1/2 tsp ground ginger
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 1/2 tsp dried thyme
- 1/2 tsp ground turmeric
- 2 15 oz. can black beans drained and rinsed
- 1 14 oz. can diced tomatoes with juice
- 1 15 oz. can organic pumpkin puree
- 3 cups vegetable broth
- 1 15 oz. can coconut milk
Instructions
Stove Top
- In a large pot, heat olive oil over medium heat. Add onions, sweet peppers, carrots, and garlic. Sauté for 5-6 minutes until vegetables soften.
- Stir in salt, ginger, coriander, smoked paprika, thyme, and turmeric. Cook for 1 minute until fragrant.
- Add black beans, pumpkin puree, diced tomatoes (with juice), sweet potatoes, and vegetable broth.
- Bring the mixture to a boil, then reduce heat to low. Cover and simmer for about 20 minutes until sweet potatoes are tender.
- Remove the lid and stir in coconut milk. Allow the stew to simmer until heated through. Adjust seasoning to taste if needed.
- Serve warm and enjoy!
Instant Pot
- Prep the sweet peppers, garlic, onions, sweet potatoes, and carrots. Rinse the black beans.
- Set Instant Pot to sauté mode. Heat olive oil and add garlic and onions. Sauté for 5 minutes until softened.
- Add sweet peppers and carrots, sautéing for another 3 minutes. Stir in salt, ginger, coriander, smoked paprika, thyme, and turmeric.
- Turn off the Instant Pot. Add black beans, pumpkin puree, diced tomatoes (with juice), sweet potatoes, and vegetable broth. Stir to combine.
- Secure the lid, and set Instant Pot to high pressure for 7 minutes. Allow a natural release for 10 minutes, then manually release any remaining pressure.
- Once the pressure is released, remove the lid and stir in the coconut milk. The stew will thicken over time, but you can also add rice if you'd like a thicker consistency.
- Serve or store in containers. Refrigerate for up to 3 days or freeze for later.
I hope you give this Pumpkin Sweet Potato Bean Stew a try! It’s a flavorful, nourishing meal that’s perfect for any time of year, but especially great during the cooler months. If you do make it, leave a comment below and let me know how it turned out. I’d love to hear your thoughts and any tweaks you made to the recipe! Enjoy!
