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–+ servings
Black Bean & Squash Stew

Savor the Comfort of Black Bean & Squash Stew Tonight

Enjoy a comforting bowl of Black Bean & Squash Stew, combining hearty black beans and butternut squash for a quick, nourishing meal.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegetarian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 2 tablespoons Olive oil Can substitute with coconut oil for different flavor.
  • 1 medium Onion, diced Shallots or leeks can be used as a milder substitute.
  • 1 medium Red bell pepper, diced Yellow or orange bell peppers can be used.
  • 1 medium Green bell pepper (optional), diced Use more red bell pepper for a sweeter taste.
  • 3 cloves Garlic, minced Use fresh garlic for best flavor.
  • 1 teaspoon Ground cumin Coriander can be used as a substitute.
  • 1 teaspoon Chili powder Chipotle powder can be used for a smokier flavor.
  • 1 teaspoon Smoked paprika Regular paprika can be used, but without the smokiness.
  • 1 teaspoon Dried oregano An Italian seasoning blend can be used for variety.
  • 1 can Canned diced tomatoes, undrained Fresh tomatoes can be used but require more prep time.
  • 4 cups Vegetable broth Low-sodium broth is recommended for better flavor control.
  • 1 can Canned black beans, rinsed and drained Kidney or pinto beans can be substituted.
  • 3 cups Cubed butternut squash, peeled Sweet potatoes or pumpkin can be used as alternatives.
  • 1 teaspoon Salt Adjust seasoning to taste.
  • 1 teaspoon Black pepper Adjust seasoning to taste.
  • 4 sprigs Fresh thyme, for garnish Fresh parsley or cilantro can be used instead.

Equipment

  • large pot

Method
 

Step‑by‑Step Instructions
  1. In a large pot, heat olive oil over medium heat. Add the diced onion and both red and green bell peppers, sautéing for 8–10 minutes until soft and slightly caramelized.
  2. Stir in minced garlic, ground cumin, chili powder, smoked paprika, and dried oregano. Cook for about 1 minute until fragrant.
  3. Add canned diced tomatoes and vegetable broth to the pot. Stir in the cubed butternut squash, bring to a gentle simmer.
  4. Reduce the heat to low, cover the pot, and let it simmer for 15–20 minutes, checking that the butternut squash is tender.
  5. Uncover the pot and stir in the rinsed black beans. Cook uncovered for an additional 5–10 minutes, stirring frequently.
  6. For extra creaminess, blend 1.5 to 2 cups of the stew mixture until smooth, then return to the pot and mix well.
  7. Taste the stew and season with salt and pepper. Serve hot, garnished with fresh thyme sprigs.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 600mgPotassium: 800mgFiber: 15gSugar: 8gVitamin A: 1800IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Store leftovers in an airtight container for up to 3-4 days. Can be frozen for up to 3 months.

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