Recipe: Vegan Slow Cooker Pumpkin, Lentil and Chickpea Stew

Now that the temps and the leaves are dropping, it’s the perfect time to get your fill of healthy soups and stews.

Think soups have to be creamy, heavy, calorie-filled dishes that’ll derail your healthy diet? Think again! Stew is a wonderful source of hearty whole grains, lean protein, and a wide variety of veggies. And by utilizing your slow cooker, you can have dinner done with only a few minutes of prep time in the morning.

Serve this stew with some crusty, whole grain bread and you’ve got a perfectly balanced meal. Each large serving of this soup clocks in at only 350 calories—plus 20 grams of vegetarian protein, 90% of your daily allowance of Vitamin A, and nearly 40% of your recommended amount of Iron.

Now this is how you celebrate the season healthfully!

Slow Cooker Pumpkin Stew with Lentil & Chickpeas

Makes 8–2 cup servings



  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 1 small pie pumpkin (about 1 pound), peeled, seeded and chopped
  • 1-14.5 ounce can chickpeas, drained and rinsed
  • 3 large carrots, peeled and diced
  • 1-14.5 ounce can diced tomatoes
  • 4 cups vegetable broth
  • 1 cup green lentils
  • 1 tablespoon ground cumin
  • 1 teaspoon ground ginger
  • Pinch of ground cinnamon
  • 3 tablespoons fresh minced parsley
  • Salt and pepper, to taste


  • Combine all ingredients in the basin of a large slow-cooker. Cook on high for 4-5 hours or low for 6-8.

Nutrition info per 2 cup serving: 350 calories, 5.5g fat, 56.7g carbohydrates, 20g protein

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What’s your favorite healthy way to celebrate Fall?

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Cassie Johnston is an award-winning food writer and recipe developer living and working in Southern Indiana. Her work has been feature in national publications such as Gourmet Magazine and The Huffington Post. Cassie’s a big fan of strenuous hikes, cheese, watching sports, Brussels sprouts, and craft beer, and she’ll talk your ear off about her love of local food and seasonal eating. She’s obsessed with social media and loves connecting with new friends!