As the weather gets colder, there's nothing better than a warming stew to bring comfort and nourishment to your table. This vegan Butternut Squash, Bean, and Chickpea Stew is a delightful blend of flavors and textures, featuring tender butternut squash, hearty beans, and creamy chickpeas, all simmered in a luscious coconut milk and tomato broth. Perfect for busy evenings, this wholesome and healthy recipe is sure to become a favorite in your household!
Ingredients:
- 1 medium Butternut Squash, peeled, seeded, and cut into small pieces
- 1 can of Chickpeas (15 oz), drained and rinsed
- 1 can of White Beans (15 oz), drained and rinsed
- 1 can of Coconut Milk (13.5 oz)
- 2 tablespoon Olive Oil
- 1 medium Yellow Onion, finely chopped
- 3 cloves Garlic, minced
- 2 tablespoon Tomato Paste
- 2 cups Vegetable Stock or low-sodium vegetable broth
- 1 teaspoon Ground Cumin
- ½ teaspoon Cayenne Pepper (adjust to taste)
- 1 teaspoon Smoked Paprika
- 1 teaspoon Ground Coriander
- ½ teaspoon Black Pepper
- Salt, to taste
- Juice of 1 Lemon
- Spinach or kale
- Fresh Cilantro or parsley stems, chopped for garnish
- Vegan protein - Feed Your Head Gyro
Steps:
- Prepare the Ingredients: Start by preparing the butternut squash. Peel, seed, and chop it into small pieces. Set aside. Drain and rinse the chickpeas and white beans.
- Sauté the Aromatics: In a large soup pot or large saucepan, heat the olive oil over medium-high heat. Add the chopped yellow onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
- Add the Butternut Squash: Stir in the butternut squash pieces and sauté for about 5 minutes, allowing them to slightly caramelize.
- Incorporate the Spices and Tomato Paste: Add the tomato paste, ground cumin, cayenne pepper, smoked paprika, ground coriander, black pepper, and salt. Stir well to coat the vegetables with the spices, allowing the flavors to blend for about 2 minutes.
- Simmer the Stew: Pour in the vegetable stock and coconut milk, stirring to combine. Bring the mixture to a boil, then reduce the heat to medium and let the stew simmer for 15-20 minutes, or until the butternut squash is tender.
- Add the Beans and Chickpeas: Stir in the chickpeas and white beans. Continue to simmer for an additional 10-15 minutes, allowing the flavors to meld together.
- Finish with Lemon Juice and Garnish: Remove the stew from heat and stir in the lemon juice. Taste and adjust seasoning if needed. Garnish with fresh cilantro or parsley stems.
- Sear Vegan Protein! - use tofu, seitan or our featured product Feed Your Head Gyro
- Serve and Enjoy: Serve the stew hot, over brown rice or with a side of crusty bread. Enjoy this comforting vegan meal that warms both body and soul!
Variations:
- Add Greens: For a boost of nutrition, add a few handfuls of baby spinach or kale in the last 5 minutes of cooking. The greens will wilt nicely into the stew.
- Spice It Up: Adjust the heat by adding more cayenne pepper or red pepper flakes. For a milder version, reduce the cayenne pepper or omit it altogether.
- Bulk It Up: To make the stew more filling, add red lentils. They cook quickly and add a nice texture to the dish.
Substitutions:
- Butternut Squash: Substitute with sweet potatoes or pumpkin if desired.
- White Beans: Use black beans or kidney beans instead of white beans for a different texture.
- Coconut Milk: For a lighter stew, replace coconut milk with almond milk or any other plant milk of choice.
- Olive Oil: Coconut oil can be used in place of olive oil for a hint of coconut flavor.
FAQ:
- Can I make this stew in a slow cooker? Yes, you can! Combine all the ingredients in a slow cooker, except for the lemon juice and fresh herbs. Cook on low for 6-8 hours or on high for 3-4 hours. Add the lemon juice and garnish with fresh herbs before serving.
- Can I freeze this stew? Absolutely! This stew freezes well for up to 3 months. Let it cool completely, then store it in an airtight container in the freezer. Thaw overnight in the refrigerator and reheat on the stove before serving.
- What can I serve with this stew? This stew pairs beautifully with brown rice, quinoa, or crusty bread. For added protein, serve with a dollop of Greek yogurt (for non-vegans) or a vegan alternative.
Top Tip:
To save time on busy evenings, prep all your ingredients ahead of time. Chop the butternut squash, onion, and garlic, and store them in an airtight container in the fridge until ready to use. This simple step can make meal prep much quicker and easier.
Hint:
For a deeper flavor, allow the stew to simmer on low heat for an additional 10 minutes. This slow cooking process helps the flavors meld together, resulting in a richer, more flavorful stew.
Enjoy this delicious and hearty Vegan Butternut Squash, Bean, and Chickpea Stew as the ultimate comfort food for any cold weather day!
Other Stews You Should Try!
EASY ONE POT SMOKEY CHICKPEA & POTATO STEW RECIPE
LENTIL STEW WITH TOFU BEYOND VEGAN MEATBALLS
CREAMY VEGAN BUTTER BEAN MISO & KALE STEW RECIPE
Vegan Butternut Squash, Bean, and Chickpea Stew
As the weather gets colder, there's nothing better than a warming stew to bring comfort and nourishment to your table. This vegan Butternut Squash, Bean, and Chickpea Stew is a delightful blend of flavors and textures, featuring tender butternut squash, hearty beans, and creamy chickpeas, all simmered in a luscious coconut milk and tomato broth. Perfect for busy evenings, this wholesome and healthy recipe is sure to become a favorite in your household!
Ingredients
- 1 medium Butternut Squash peeled, seeded, and cut into small pieces
- 1 can of Chickpeas 15 oz, drained and rinsed
- 1 can of White Beans 15 oz, drained and rinsed
- 1 can of Coconut Milk 13.5 oz
- 2 tablespoon Olive Oil
- 1 medium Yellow Onion finely chopped
- 3 cloves Garlic minced
- 2 tablespoon Tomato Paste
- 2 cups Vegetable Stock or low-sodium vegetable broth
- 1 teaspoon Ground Cumin
- ½ teaspoon Cayenne Pepper adjust to taste
- 1 teaspoon Smoked Paprika
- 1 teaspoon Ground Coriander
- ½ teaspoon Black Pepper
- Salt to taste
- Juice of 1 Lemon
- Fresh Cilantro or parsley stems chopped for garnish
Instructions
- Prepare the Ingredients: Start by preparing the butternut squash. Peel, seed, and chop it into small pieces. Set aside. Drain and rinse the chickpeas and white beans.
- Sauté the Aromatics: In a large soup pot or large saucepan, heat the olive oil over medium-high heat. Add the chopped yellow onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
- Add the Butternut Squash: Stir in the butternut squash pieces and sauté for about 5 minutes, allowing them to slightly caramelize.
- Incorporate the Spices and Tomato Paste: Add the tomato paste, ground cumin, cayenne pepper, smoked paprika, ground coriander, black pepper, and salt. Stir well to coat the vegetables with the spices, allowing the flavors to blend for about 2 minutes.
- Simmer the Stew: Pour in the vegetable stock and coconut milk, stirring to combine. Bring the mixture to a boil, then reduce the heat to medium and let the stew simmer for 15-20 minutes, or until the butternut squash is tender.
- Add the Beans and Chickpeas: Stir in the chickpeas and white beans. Continue to simmer for an additional 10-15 minutes, allowing the flavors to meld together.
- Finish with Lemon Juice and Garnish: Remove the stew from heat and stir in the lemon juice. Taste and adjust seasoning if needed. Garnish with fresh cilantro or parsley stems.
- Serve and Enjoy: Serve the stew hot, over brown rice or with a side of crusty bread. Enjoy this comforting vegan meal that warms both body and soul!
