Chicken and Pumpkin Goulash
Chicken and pumpkin goulash combines tender chicken, sweet pumpkin, tomatoes, and creamy garbanzo beans with warm ginger, cinnamon, cumin, and coriander. Mildly spiced rather than fiery, it makes a comforting family dinner for cool evenings and is especially suited to sharing with guests of varied tastes.
- Prep30 mins
- Cook4 hrs 25 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Chicken and Pumpkin Goulash, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 80
- Heart Health
- 86
- Metabolic
- 61
- Digestive
- 46
- Inflammatory
- 68
- Performance
- 68
- General Wellness
- 1
Set a slow cooker to High, and place diced tomatoes and brown sugar into the cooker; stir to combine.
- 2
Heat olive oil in a non-stick skillet over medium-high heat, and cook and stir the onion until lightly browned, about 10 minutes. Mix in the ginger, cinnamon, cumin, and coriander; cook and stir until the spices release their fragrance, about 2 minutes. Stir in the chicken, and cook and stir until the chicken is no longer pink. Mix the garbanzo beans into the chicken mixture, and bring to a simmer. Transfer the mixture into the slow cooker, and mix with the tomatoes.
- 3
Place the pumpkin into the same skillet, and reduce the heat to medium. Cook until the pumpkin is hot and some pieces are slightly browned, about 10 minutes, stirring often. Place the pumpkin into the cooker, and cover.
- 4
Cook the stew on the High setting for 1 hour; reduce the cooker setting to Low, and cook until the pumpkin is tender, 3 to 4 more hours. Season with salt and black pepper. If the stew seems too liquid, mix cornstarch into water in a small cup until smooth, and stir the slurry into the stew. Cook until thickened, about 30 minutes.
- Calories 369.72 kcal Moderate 18%
- Protein 35.39 g Good Source 71%
- Carbohydrate 41.58 g 15%
- Total Fat 7.9 g Moderate 10%
- Saturated Fat 0.94 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 71.78 mg High 24%
- Sodium 157.73 mg Moderate 7%
- Dietary Fiber 10.5 g Good Source 38%
- Total Sugars 11.21 g --
- Added Sugars 0.41 g Low Source 1%
- Calcium 121.69 mg Low Source 9%
- Iron 4.01 mg Good Source 22%
- Potassium 526.91 mg Moderate 11%
- Vitamin A 968.42 mcg Good Source 108%
- Vitamin C 21.41 mg Good Source 24%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Corn 🌽
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Chicken and Pumpkin Goulash is made with 16 ingredients and serves 6. It takes about 4 hrs 55 mins and is rated medium. Key ingredients include Brown Sugar, Chicken Breast, Cornstarch, and Diced Tomatoes. Each serving provides about 369.72 kcal, and is a good source of protein.
Recipe Questions
- What is Chicken and Pumpkin Goulash made of?
- The main ingredients are Brown Sugar, Chicken Breast, Cornstarch, Diced Tomatoes, Fresh Ginger. The full list of 16 is above.
- How long does it take to make Chicken and Pumpkin Goulash?
- About 4 hrs 55 mins in total: 30 mins to prepare and 4 hrs 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 369.72 kcal. The full nutrition breakdown is above.
- Is Chicken and Pumpkin Goulash easy to make?
- This recipe is rated medium, with 16 ingredients and 4 steps.
- Is Chicken and Pumpkin Goulash healthy?
- Chicken and Pumpkin Goulash has an easyChef Pro health score of 54/100. Per serving, it provides 369.72 calories and 35.39 g of protein, or 71% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 157.73 mg (7% of the Daily Value). It contains Corn, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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