Butternut Squash, Black Bean & Quinoa Stew

Easy, hearty and flavor-packed Butternut Squash, Black Bean & Quinoa Stew. A budget-friendly recipe that’s protein-rich, fiber-rich and loaded with so much goodness.

If you are looking for a simple, wholesome meal that’s pure comfort, then this black bean stew has your name written all over it. A bowl of this cozy stew will have you coming back for seconds. Trust me, even the pickiest meat eaters are going to love it. It’s filling, comforting and oh-so-tasty! And the best part is this (secretly) vegan stew is super healthy.

Made all in one pot with simple, nourishing ingredients. I like to serve it with an extra squeeze of lime juice, more parley and chopped avocado; sometimes I’ll add a slice of crusty sourdough. But it’s absolutely delicious on its own.

This crowd-pleasing stew is packed with veggies like butternut squash, onions and carrots and seasoned with a lovely mix of herbs and spices. Black beans and quinoa provide a good amount of vegan protein and so much more. You might have heard that quinoa is a powerhouse of nutrition, but did you know quinoa is a complete protein source? And did you know black beans are also packed with health benefits?! They are fiber-rich and a great source of plant-based protein, vitamins, minerals and antioxidants. Black beans can boost your digestion, help stabilize your blood sugar levels and prevent an array of diseases. And they are filling, cheap and super delicious! Want to know more about this incredible legume? Check out this link.

This healthy plant-based recipe can be stored in the fridge for up to 5 days. It can be frozen, though I don’t recommend it. If you decide to freeze this butternut squash stew know that the flavors are going to still be there, but the veggies will lose their texture and become a bit mushy.

Tried this vegan stew? Let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

Butternut Squash, Black Bean & Quinoa Stew

Made all in one pot with simple, wholesome ingredients. This Butternut Squash, Black Bean and Quinoa Stew is fiber-rich, protein-rich and incredibly delicious. A budget-friendly meal that also happens to be healthy, easy and comforting; the perfect weeknight dinner.

Course Mains, Soups and Stews

Cuisine Mediterranean Diet Friendly, Vegan, Vegetarian

Keyword black beans, butternut squash recipes, comfort food, easy recipes, stew, vegetarian recipe

Prep Time 10

Cook Time 30

Total Time 40

Ingredients

1 Tbsp olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1 medium carrot, halved lengthwise, then thinly sliced
2 cups butternut squash, peeled and chopped into 0.5 inches or 1-1.5 cm cubes
½ cup red bell pepper, finely chopped
2 Tbsp tomato paste
1 Tbsp freshly grated ginger
1 Tbsp fresh thyme
1 ½ tsp smoked paprika
1 tsp ground coriander
1 15 oz can diced tomatoes
3 cups water
1 15 oz can of black beans, drained and rinsed – or 1 ½ cups of cooked black beans
⅓ cup uncooked quinoa, rinsed
½ cup parsley, finely chopped
2 Tbsp lime juice
1 – 1 ½ tsp of sea salt, or more to taste

TO SERVE:

More lime juice
More fresh parsley
Chopped avocado
Slice of sourdough bread

Instructions

Heat olive oil over medium heat in a medium pot.
Add onions and sauté for about 5 minutes.
Add garlic, carrot, butternut squash, red pepper and tomato paste and cook for 5 minutes, always stirring to keep the vegetables from burning.
Add ginger, thyme, paprika and coriander and sauté for another minute or two, until fragrant.
Stir in the tomatoes and water. Bring to a boil, then lower the heat to medium-low and simmer for 5 minutes.
Add black beans and quinoa and simmer for another 15 minutes, or until the vegetables are tender and the quinoa is fully cooked.
Turn off the heat and add parsley, lime juice and sea salt. Stir to combine.
Serve warm with your favorite toppings and enjoy this hearty meal!