Description
This Squash and Kidney Beans Stew is a hearty, nutritious, and flavorful dish perfect for a comforting meal. Made with tender squash, protein-rich kidney beans, and warm spices, this dish is great as a main course or a side. Serve it with rice, quinoa, or warm bread for a satisfying meal.
Ingredients
Scale
For the Stew:
- 2 tablespoons olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 medium squash (butternut, acorn, or pumpkin), peeled and cubed (about 3 cups)
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (14 oz) can diced tomatoes (or 2 fresh tomatoes, chopped)
- 2 cups vegetable broth (or water)
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon chili powder (optional, for heat)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon dried oregano
- ½ teaspoon ground cinnamon (optional, for warmth)
For Garnish & Serving:
- Fresh cilantro or parsley, chopped
- Lime wedges
- Cooked rice, quinoa, or warm bread
Instructions
Sauté the Aromatics:
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic and sauté for 2-3 minutes until fragrant and softened.
Cook the Squash:
- Add the cubed squash to the pot and stir for 3-4 minutes to coat in the flavors.
Add the Beans and Tomatoes:
- Stir in the kidney beans, diced tomatoes, and vegetable broth.
Season the Stew:
- Add cumin, smoked paprika, chili powder, salt, black pepper, oregano, and cinnamon.
- Bring to a boil, then reduce heat to low and let simmer for 20-25 minutes, stirring occasionally, until the squash is tender.
Adjust & Serve:
- Taste and adjust seasoning if needed.
- Garnish with fresh cilantro or parsley and serve with lime wedges.
- Enjoy with rice, quinoa, or warm bread!
Notes
- Squash Options: Butternut, acorn, pumpkin, or kabocha squash all work well.
- Spicy Version: Add ½ teaspoon cayenne pepper or diced jalapeño.
- Protein Boost: Add chickpeas or lentils for extra protein.
- Leftovers: Store in an airtight container in the fridge for up to 3 days or freeze for later.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: ~250
- Fat: 7g
- Carbohydrates: 38g
- Protein: 9g
Keywords: recipe squash and kidney beans