Harvest Stew

Recipe by Cornelia Sabrina,  @Cornelia_Sabrina on IG

The pumpkin season is here. Every store carved out a quarter of their produce section to offer a wide variety of pumpkins. My favorite is acorn squash and pumpkin pie because of the texture it has once it's cooked. Kabocha is also a great option if you do not like it to be too sweet. You basically want to pick a pumpkin type that is similar to potatoes in texture and not super watery. This recipe is easy to make and perfect for meal prep.  Just add some protein like grilled chicken or air fried tofu and maybe a bit of rice and you have the perfect meal. For savory recipes I always recommend to use the TRU Unflavored protein, however in this one you can get away with a flavored one that makes sense like the Vanilla Pumpkin Latte. That is what I used and it did give the recipe a sweeter flavor overall, I kinda liked that. If you like it to be less sweet, definitely stick with the unflavored option. 

Harvest Stew

Recipe makes 7 servings

Time: 50 minutes (including cooking time)


4 cups Pumpkin (pie pumpkin or acorn squash)

2 small Sweet Potatoes

2 Carrots

1 Onion 

1 28oz can Diced Tomatoes (crushed tomatoes work also)

2 cans Chickpeas, rinsed and drained

1 scoop TRU Protein (unflavored, but Vanilla and Vanilla Pumpkin Latte both work, they will just make it a bit sweeter overall)

1 tbsp Walnut or Avocado Oil

2 tsp fresh grated Ginger

1 tbsp minced Garlic

2 tsp Cumin

2 tsp Coriander

1 tsp Cinnamon

1/2 tsp Red Pepper Flakes

1/2 tsp Cayenne Pepper (optional if you like a bit more spice)

1/2 tbsp Sea Salt

1 tsp Black Pepper

3 cups Vegetable Broth


1) Prepare all the ingredients. Dice carrots, peel and cube sweet potatoes. Peel and cube pumpkin. Chop onion.

2) In a big pot on medium high heat add oil and onions. Cook until lightly browned, then add garlic, ginger and all the spices and toast until fragrant.

3) Add carrots, sweet potatoes and pumpkin; roast for a minute and then add the tomatoes, drained chickpeas and vegetable broth. Bring to a boil, set heat to low and cover. Cook for 30-40 minutes or until the largest piece of pumpkin/sweet potato is cooked through.

4) In a bowl add protein powder and just enough water to get a thick paste and lump free. Use a whisk to mix. Add a cup of stew liquid and mix until well combined. Add it back into the stew and stir. Cook for a few more minutes.

5) Turn off heat and add spinach. Cover with lid until wilted and stir it in. Serve with your favorite protein and add rice if you like.


1 serving 

260 Calories

10.1 g protein

48.7 g carbs (16 g of sugar from vegetables)

3.1 g fat

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