Black bean butternut squash stew is perfect on cold, rainy, or winter nights. It is an easy one-pot meal that can be done in 30 minutes using canned beans and tomatoes. It is best when paired with rice.
Table of Contents
It is super healthy and can be done as a weekend dinner or meal prep. You can slow cook for more flavor. Parsley and cumin seeds can also be added for more flavor.
Food for the thought
Some days seem to fit like a stained glasss window. A hundred little pieces of different color and mood that, when combined, create a complete picture.
_ Frank Herbert
Benefits of the ingredients (source)
The sources show evidence that the benefits of
Black beans are rich in plant-based protein, fiber, and numerous vitamins and minerals. However, their mineral content may vary, and your body may not absorb iron well due to the presence of anti-nutrients.
Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium.
The vegetable stock has phytochemicals, antioxidants, anti-inflammatories, and vital minerals found in the vegetables. As a result, it aids in weight loss and detoxifies your body.
Video for black bean butternut squash stew
Steps for preparing Black bean butternut squash stew
- Saute garlic, green chili, and onion.
- Add the squash, red peppers, red chili flakes, and salt. Add the diced tomatoes, cover the lid, and cook for a couple of minutes.
- Now transfer the cooked beans and vegetable stock.
- Cover and cook for 10 minutes.
Variations
Black bean: Black bean is an excellent combo with squash. I love the color combo. If you like to add different beans, you may choose red beans or kidney beans. Do not pick the white beans that turn mushy after cooking.
Vegetable stock: vegetable stock brings more flavor to the stew. You can use water too.
Butternut squash: You can use any variety of squash. Make sure you do not overcook the vegetable.
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Misir Wot | Ethiopian Red Lentils Stew
Questions/Tips
My stew is too watery? What can I do?
If your stew is too watery, mash some beans or squash to make your stew thicker. Use the fork to mash some beans/squash while preparing the curry.
Can I add pumpkin instead of squash?
Yes, you can add pumpkin instead of squash. However, I don’t think spaghetti squash will be good in stew, which I have not tried.
I like to my stew to be rich? What should I add?
If you like your stew to be rich, you can add coconut milk to it. Please do not add more then it becomes gravy. 1/8 cup of coconut milk should work perfectly for this recipe.
Can I use canned beans?
Canned beans make life easier. You may go with canned beans if you don’t like to work and remember too much. If using dried beans, make sure you soak them overnight in plenty of water and pressure cook the beans for 15 minutes.
Can I use water in place of vegetable stock?
Vegetable stock brings more flavor to the stew, but there is always an option. For example, you can use water and add some seasonings to make it flavorful.
Can I use a slow cooker?
Yes. It makes it easier to put everything inside, set the timer, and you are done.
Serving suggestions
To add more touch to the black bean and butternut squash stew, add any suggested toppings and pair them with any sides.
Toppings: You can top the stew with green onions, chopped avocadoes, parsley, vegan cheese, or sour cream.
Sides: Pair it with plain white/brown rice, bread, garlic bread, or cornbread.
Meal prep/ How to store Blackbean butternut squash stew
Prepare the stew and then transfer it to a container. It can be stored in the refrigerator for 5-6 days. It can be stored in the freezer for 2-3 months. Reheat on the stovetop or microwave. If it is from the freezer, thaw them overnight in the refrigerator.
Recipe card for black bean butternut squash stew
Black bean butternut squash stew
Ingredients
- 2 tbsp oil
- 1 tbsp chopped garlic
- 1 No. green chili chopped
- 1 cup chopped onion
- 1 small butternut squash peeled and cubed
- 1/2 cup red peppers chopped
- 2 tsp red chili flakes
- salt to taste
- 14.5 oz diced tomatoes canned
- 1 cup cooked black bean
- 3 cups vegetable stock
- cilantro to garnish
Instructions
- Heat the sauce pan and add oil.2 tbsp oil
- Add garlic, green chili, and onion, and saute for a minute.1 tbsp chopped garlic, 1 No. green chili, 1 cup chopped onion
- Add the squash, red peppers, red chili flakes, and salt, and saute for 30 seconds.
- Add the diced tomatoes and cover the lid and cook for couple of minutes.
- Now transfet the cooked beans and vegetable stock.
- Cover and cook for 10 minutes.
- Garnish with cilantro and serve with rice.
Notes
- If adding fresh tomatoes, cook for 5 more minutes.
- vegetable stock can be replaced by water.
- If you like the stew thick, mash some of the beans and squash.