Description
This hearty squash and kidney beans stew is a warm, nourishing dish packed with plant-based protein, fiber, and vibrant flavors. The sweetness of butternut squash blends beautifully with the earthy, rich taste of kidney beans, creating a comforting meal perfect for any season. Infused with aromatic spices and slow-simmered for maximum depth of flavor, this dish is easy to make, budget-friendly, and ideal for a nutritious weeknight dinner.
Ingredients
Scale
Core Ingredients:
- 2 cups butternut squash, peeled and diced
- 1 ½ cups kidney beans, cooked (or 1 can, drained and rinsed)
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 medium carrot, diced
- 1 red bell pepper, diced
- 1 tomato, diced (or 1 cup canned crushed tomatoes)
- 3 cups vegetable broth
- 2 tbsp olive oil
- 1 tbsp tomato paste
Seasonings and Spices:
- 1 tsp ground cumin
- ½ tsp paprika (smoked or sweet)
- ½ tsp turmeric powder
- ¼ tsp cayenne pepper (optional, for heat)
- ½ tsp black pepper
- ½ tsp salt (adjust to taste)
- 1 tsp dried oregano
- 1 tbsp fresh cilantro or parsley, chopped (for garnish)
- 1 tbsp lemon juice or apple cider vinegar (for brightness)
Instructions
Step 1: Prepare the Ingredients
- Peel and dice the butternut squash into ½-inch cubes.
- Rinse and drain the kidney beans if using canned. If using dried beans, soak them overnight and cook until tender.
- Chop the onion, garlic, carrot, bell pepper, and tomato.
Step 2: Sauté the Aromatics
- In a large pot, heat olive oil over medium heat.
- Add the onion and garlic, sautéing until softened (about 3 minutes).
- Stir in the carrot and bell pepper, cooking for another 3-4 minutes.
Step 3: Build the Flavor
- Add the tomato paste, cumin, paprika, turmeric, and cayenne pepper, stirring to coat the vegetables. Cook for 1 minute to release the flavors.
- Pour in the diced tomatoes and mix well.
Step 4: Simmer the Stew
- Add the butternut squash, kidney beans, and vegetable broth. Stir everything together.
- Bring to a gentle boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the squash is fork-tender.
Step 5: Final Touches and Serving
- Stir in the lemon juice or apple cider vinegar for a hint of acidity.
- Taste and adjust seasonings if needed.
- Garnish with fresh cilantro or parsley and serve warm.
Notes
- For Extra Creaminess: Mash some of the squash into the stew while cooking.
- Protein Boost: Add chickpeas or lentils for even more protein.
- Texture Variation: For a smoother consistency, partially blend the stew with an immersion blender.
- Spice Adjustments: Adjust the heat by adding more cayenne or chili flakes.
- Storage Tips: Refrigerate in an airtight container for up to 4 days or freeze for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course, Stew
- Method: Stovetop
- Cuisine: Global, Plant-Based
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 280 kcal
- Sugar: ~8g
- Sodium: ~600mg (varies by broth used)
- Fat: ~9g
- Saturated Fat: ~1.2g
- Unsaturated Fat: ~7.8g
- Trans Fat: 0g
- Carbohydrates: ~40g
- Fiber: ~10g
- Protein: ~12g
- Cholesterol: 0mg
Keywords: squash and kidney beans recipe, vegetarian stew, plant-based dinner, healthy squash recipes, one-pot meals, high-protein vegan food, vegetable stew, fiber-rich recipes, gluten-free dinner, cozy fall recipes