Pumpkin, Cauliflower & Coconut Stew 

Whether you’re wondering what to do with leftover Halloween pumpkins, or you fancy eating more seasonally, this simple, hearty and warming stew is full of important nutrients that nourish immune health, the eyes, liver, heart and nervous system. The addition of chickpeas adds plenty of plant based protein and folate too.

Including healthy fats from the coconut milk enables the fat-soluble vitamins A and K to be much more easily absorbed, meaning you’re getting a lot more nutrients from your meal simply by combining these simple ingredients!

This recipe makes a big batch, so use any leftovers for lunch, or blend them up to create a sauce to accompany pasta or curry. I’d love to know if you make this!


Serves 4 with enough for leftovers

  • 1 medium pumpkin or the leftover bits and pieces from halloween pumpkins
  • ¼ head cauliflower
  • 1 leek
  • 2 cloves garlic
  • 1 can chickpeas
  • Handful of dark leafy greens
  • 1 can full fat coconut milk
  • 1 litre broth or stock
  • ½ tsp paprika
  • ½ tsp cinnamon 
  • ½ tsp cumin
  • ¼ tsp chilli powder
  • 1 tbsp coconut oil, butter or ghee
  • Generous pinch of salt 


  1. Heat the oil or butter in a large pan on the stovetop
  2. Finely chop the garlic and leek (you could also use onion) and fry for a minute or so
  3. Chop the pumpkin in to bite-size pieces, then add to the pan along with the spices and stir well 
  4. Break the cauliflower into florets, then add to the pan, stir again, and cook everything for about 10 minutes, stirring often so that nothing sticks to the bottom of the pan (if it does, add a splash of water to deglaze the base of the pan)
  5. Next, add the stock, and cook for about 30-45 minutes with a lid on the pan, on a low heat, until the pumpkin and cauliflower have softened and the liquid has reduced by half
  6. About 10-15 minutes before the end of the cooking time, add in the coconut milk, salt, chickpeas and leafy greens, stir and leave to finish cooking. 
  7. When you’re ready to eat, serve with a sprinkle of roasted pumpkin seeds (recipe below)

Simple Roast Pumpkin Seeds

When you’re cooking pumpkin or squash, you’ll realise that a lot of the waste is made up of the seeds! Instead of throwing them away, turn them into a nutritious topping or snack. Pumpkin seeds are high in zinc, which is important for the immune system, as well as improving hormonal balance and fertility. 


  • Any pumpkin or squash seeds you have left over from cooking
  • Drizzle of olive oil
  • Pinch of salt
  • ½ tsp cumin
  • ½ tsp chilli flakes


  1. Pre heat the oven to 180C
  2. Mix all ingredients and spread over a baking tray
  3. Bake for roughly 10-15 minutes or until browned and crispy, mixing half way
  4. Leave to cool, then enjoy as a snack or topping for soups, stews and warm Autumn salads

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