Coconut Pumpkin Stoup (Stew/Soup)

My favorite season, fall, is finally upon us and with it comes lots of rain and gloomy weather. That might be one of the reasons I love fall so much–besides the obvious beauty of nature– cause you get to transition from raw meals and salads into cozy comfort foods, yaaay!

Another reason is pumpkins! Even though they’re available here year round, you get the freshest, most flavorful ones this time of year as well as so many other varieties of winter squash. So I decided to put my latest farmer’s market haul to good use and make a warming vegetable soup. (I used kabocha squash here, but any pumpkin or winter squash variety works.)

Halfway through I realized I had some extra cooked beans in the fridge, so I mixed in the beans to make the soup even heartier and that’s when I wasn’t sure if it’s a soup or stew anymore!?! So I’m calling it stoup 😉 My husband had his stew-style, on a bed of brown rice, and I enjoyed mine in a bowl with a little bit of brown rice mixed in. Kind of similar to a minestrone soup, I guess.

No matter what you call it, it’s such a hearty and nourishing meal that not only tastes absolutely delicious, but is loaded with protein from the beans, healthy fats from coconut oil and coconut milk, and tons of phytonutrients, minerals, and vitamins from the vegetables. I love to add chicken bone broth–that I make in large batches and freeze–to my soups and stews to make them higher in protein, minerals, and collagen (essential for beautiful skin and hair), but you can use vegetable stock or even water instead.

Hope you try and enjoy it as much as we did and if you do, don’t forget t comment below or tag me @nutriholist on Instagram or Facebook and let me know!


Coconut Pumpkin Stoup Recipe

Serves 4-6


  • 2 tablespoons coconut oil
  • 1 large onion, diced
  • 3 cups mushrooms, sliced
  • 1 teaspoon curry powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon turmeric
  • 2 large carrots, sliced
  • 3 cups pumpkin or winter squash, diced
  • 1 large tomato, diced
  • 4 cloves garlic, grated or minced
  • Sea salt, black pepper, and chili flakes, to taste
  • 1 cup full-fat coconut milk
  • 2 cups bone broth, vegetable stock, or water
  • 2 cups cooked white beans or chickpeas (or a 15-oz can)
  • 1 large head of broccoli, cut into florets


  1. Heat the oil a pot over medium. Once hot, add onion, mushrooms, curry, coriander, and turmeric and sauté for about 5 minutes until they start the vegetables start to brown
  2. Add the carrots, pumpkin, tomato, garlic, sea salt, black pepper, and chili flakes, and sauté for another 1-2 minutes
  3. Pour in the coconut milk and broth (or water), bring to a boil, then reduce heat to medium-low and let it simmer until vegetables are cooked through (about 20 minutes)
  4. Mix in the beans/chickpeas and broccoli florets, stir and let it cook for another 2-3 minutes. Taste test and adjust seasoning if needed. Remove from heat and serve in bowls as soup or on a bed of brown rice or quinoa as a stew. Enjoy!
By | 2017-10-16T09:24:20+00:00 October 16th, 2017|Categories: Main, Soups|0 Comments

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