Hearty Squash Stew
Warm up with a bowl of comforting Hearty Squash Stew, a soul-soothing recipe packed with nutrient-rich vegetables and aromatic spices. Featuring tender chunks of butternut squash, sweet potato, and carrots simmered to perfection in a flavorful broth infused with cumin, smoked paprika, and thyme, this stew is perfect for cozy evenings. Diced tomatoes and a touch of kale add a vibrant, wholesome touch, making it both nourishing and delicious. Ready in just an hour and easy to prepare, this one-pot vegan stew is perfect for busy weeknights or meal prep. Serve it with crusty bread or over rice for a filling meal that’s as satisfying as it is healthy.
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Recipe Information
Ingredients
- 1 medium (about 2 lbs) butternut squash
- 1 large sweet potato
- 3 medium carrots
- 1 large yellow onion
- 4 cloves garlic
- 2 tablespoons olive oil
- 6 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 leaf bay leaf
- 2 cups, chopped kale
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons black pepper
- 2 tablespoons, chopped (optional, for garnish) fresh parsley
Instructions
Peel and deseed the butternut squash, then cut it into 1-inch cubes. Peel the sweet potato and dice it into 1-inch cubes. Slice the carrots into rounds. Finely chop the onion and mince the garlic.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for 3-4 minutes, until the onion becomes translucent.
Stir in the ground cumin, coriander, smoked paprika, and thyme. Cook for 1 minute to toast the spices and release their aromas.
Add the diced butternut squash, sweet potato, and carrots to the pot. Stir to coat the vegetables in the spice mixture.
Pour in the vegetable broth and add the can of diced tomatoes (with their juices). Add the bay leaf. Stir and bring the mixture to a boil.
Once boiling, reduce the heat to low and cover the pot. Let the stew simmer for 25-30 minutes, or until the squash and sweet potato are tender when pierced with a fork.
Stir in the chopped kale and let it wilt into the stew, cooking for an additional 5 minutes.
Season the stew with salt and black pepper, tasting and adjusting as needed.
Remove the bay leaf before serving. Ladle the stew into bowls and garnish with chopped fresh parsley if desired. Serve warm with crusty bread or over rice for a hearty meal.
Nutrition Facts
Calories |
263 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 940 mg | 41% | |
| Total Carbohydrate | 46.7 g | 17% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 12.2 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 162 mg | 12% | |
| Iron | 3.3 mg | 19% | |
| Potassium | 1311 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
