Vegan Squash Stew Recipe: Looking for a warm, comforting dish that’s not only delicious but also packed with nutrients? This Vegan Squash Stew recipe is the perfect choice! Squash is a versatile ingredient that adds a natural sweetness and rich texture to any dish.
Vegan Squash Stew Recipe
Equipment
- 1 Large pot or Dutch oven
- 1 Cutting board
- 1 Sharp knife
- 1 Wooden spoon or ladle
- 1 Measuring cups and spoons
- 1 Blender or immersion blender (optional)
Ingredients
- 1 medium butternut squash, peeled, seeded, and diced
- 2 medium carrots, peeled and sliced
- 1 medium sweet potato, peeled and diced
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth
- 1 can chickpeas, drained and rinsed
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground cinnamon
- ¼ tsp ground turmeric
- ¼ tsp crushed red pepper flakes (optional, for heat)
- 1 bay leaf
- Salt and pepper to taste
- 1 tbsp olive oil or coconut oil
- ¼ cup fresh cilantro, chopped (for garnish)
- Juice of 1 lime (optional)
- Cooked quinoa or brown rice (optional, for serving)
Instructions
Prepare the Vegetables:
- Begin by preparing the vegetables. Peel and dice the butternut squash, carrots, and sweet potato. Chop the onion and mince the garlic.
Sauté the Aromatics:
- Heat the olive oil or coconut oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for about 5 minutes until softened and translucent.
- Add the minced garlic, ground cumin, smoked paprika, ground cinnamon, ground turmeric, and crushed red pepper flakes (if using). Sauté for an additional 1-2 minutes, stirring constantly, until the spices are fragrant.
Add the Vegetables and Broth:
- Add the diced butternut squash, carrots, and sweet potato to the pot. Stir to coat the vegetables with the spices.
- Pour in the vegetable broth and add the bay leaf. Stir to combine.
- Bring the stew to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the vegetables are tender.
Add the Tomatoes and Chickpeas:
- Stir in the diced tomatoes (with their juices) and the drained and rinsed chickpeas. Simmer for an additional 10 minutes to allow the flavors to meld.
Blend the Stew (Optional):
- For a thicker stew, use an immersion blender to blend a portion of the stew directly in the pot. Alternatively, transfer about 2 cups of the stew to a blender, blend until smooth, and then return the blended portion to the pot. Stir to combine.
Season and Rest:
- Season the stew with salt and pepper to taste. If desired, squeeze in the juice of one lime for a fresh, tangy finish.
- Remove the pot from the heat and let the stew rest for about 10 minutes to allow the flavors to develop further.
Serve:
- Ladle the stew into bowls. Garnish with fresh cilantro.
- Serve with cooked quinoa or brown rice if desired.
Notes
- This stew is versatile and can be made with other types of squash or root vegetables.
- Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
Combined with a medley of vegetables, herbs, and spices, this stew is a nourishing meal that will satisfy your taste buds while being entirely plant-based. Whether you’re a seasoned vegan or simply looking to incorporate more meatless meals into your diet, this squash stew is a must-try.
More Vegetarian Recipes:
Ingredients for Vegan Squash Stew Recipe:
For the Stew:
- 1 medium butternut squash, peeled and cubed
- 2 cups diced tomatoes (fresh or canned)
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 red bell pepper, diced
- 1 cup chickpeas (cooked or canned, drained and rinsed)
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 1 tsp turmeric
- 1/2 tsp cinnamon
- 1/4 tsp cayenne pepper (optional, for heat)
- 1 bay leaf
- Salt and pepper to taste
- 2 tbsp olive oil
- Fresh parsley or cilantro for garnish
Optional Add-ins:
- 1 cup kale or spinach, chopped
- 1/2 cup quinoa or rice (cooked)
- 1 tbsp lemon juice or apple cider vinegar for brightness
Instructions for Vegan Squash Stew Recipe:
1. Prepare the Ingredients:
Start by prepping your vegetables. Peel and cube the butternut squash into bite-sized pieces. Chop the onion, garlic, carrots, celery, and red bell pepper. Drain and rinse the chickpeas if using canned.
2. Sauté the Vegetables:
In a large pot, heat the olive oil over medium heat. Add the chopped onions and garlic, and sauté for 5-7 minutes until the onions are soft and translucent. Add the carrots, celery, and red bell pepper to the pot, and continue to sauté for another 5 minutes until the vegetables start to soften.
3. Add Spices and Squash:
Stir in the ground cumin, coriander, smoked paprika, turmeric, cinnamon, and cayenne pepper (if using). Let the spices cook with the vegetables for about 2 minutes until fragrant. Add the cubed butternut squash to the pot and stir to coat the squash in the spices.
4. Simmer the Stew:
Pour in the vegetable broth, diced tomatoes, and add the bay leaf. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let the stew simmer for 25-30 minutes, or until the squash is tender and the flavors have melded together.
5. Add Chickpeas and Optional Ingredients:
Once the squash is tender, stir in the cooked chickpeas. If you’re adding kale or spinach, now is the time to do so. Let the stew cook for another 5 minutes until the greens are wilted and everything is heated through. If desired, stir in lemon juice or apple cider vinegar for added brightness.
6. Serve and Enjoy:
Remove the bay leaf before serving. Ladle the stew into bowls, garnish with fresh parsley or cilantro, and enjoy this hearty, flavorful meal. This stew pairs wonderfully with crusty bread or a side of quinoa or rice.
Tips for Success:
- Customize Your Stew: Feel free to add other vegetables like sweet potatoes, zucchini, or green beans to make this stew your own.
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days. The flavors will deepen over time, making this stew even tastier as leftovers.
- Freezing: This stew freezes well. Simply portion it out into freezer-safe containers, and it can be frozen for up to 3 months. Thaw in the fridge overnight before reheating.
Nutritional Benefits:
This Vegan Squash Stew is not only comforting but also a powerhouse of nutrition. Butternut squash is rich in vitamins A and C, which are essential for immune function and skin health. Chickpeas add a good source of plant-based protein and fiber, making this stew filling and satisfying. The medley of spices provides anti-inflammatory properties, while the variety of vegetables ensures you’re getting a wide range of nutrients.
Enjoy this delicious and nutritious stew as a main course for lunch or dinner, knowing that it’s as good for your body as it is for your taste buds!