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one pot parmesan pumpkin quinoa - mjandhungryman

One Pot Parmesan Pumpkin Quinoa

This fall inspired ultimate comfort meal, one pot parmesan pumpkin quinoa, is super easy to make, healthy, and delicious! It’s vegetarian, naturally gluten free and makes for a perfect weekday meal.
5 from 2 votes
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Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Servings: 6


  • 1 tablespoon olive oil
  • 1 small yellow onion finely chopped
  • 3 garlic cloves minced
  • 1 medium parsnip chopped into 1/4in. pieces
  • 1 medium red bell pepper chopped
  • 8 ounce portobello mushroom roughly chopped
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/4 teaspoon ground ginger
  • 15 ounce can no-sodium added chickpeas rinsed and drained (can also use cannellini beans)
  • 1 cup canned pumpkin
  • 1 cup quinoa
  • 2 1/2 cups low sodium broth of choice
  • 1 cup spinach can use frozen, be sure to squeeze out as much water as possible
  • 1/2 cup grated parmesan see note
  • salt and pepper to taste


  • Heat oil in a large pot over medium high heat. Add the garlic and onion and cook until softened, about 3-4 minutes. Add the remaining vegetables with the spices and cook for about 5-8 minutes, stirring occasionally so everything gets well-incorporated
  • Add chickpeas, pumpkin, and quinoa and give it a good stir. Add the broth. Bring the pot to a boil, then reduce the heat to low and simmer, covered, for 20 minutes or so, until most of the liquid is evaporated and quinoa is nice and fluffy.
  • Turn off the heat and stir in the spinach and parmesan and season with salt and pepper to taste.


If extra wary of your little one’s sodium intake, you can add less. You can also set aside a portion for the baby and season the rest to taste.


Calories: 293kcal | Protein: 18g | Sodium: 170mg | Potassium: 882mg | Fiber: 11g | Sugar: 9g | Vitamin C: 36mg | Calcium: 176mg | Iron: 5mg
Course Main
Cuisine American
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