South American Butternut Squash Stew
Warm up your table with the vibrant flavors of South America in this hearty Butternut Squash Stew! Bursting with nutrient-rich ingredients like tender butternut squash, protein-packed black beans, and sweet corn, this recipe offers a perfect balance of wholesome comfort and bold spices. Aromatic cumin, smoked paprika, and a hint of cayenne pepper infuse the stew with earthy, smoky depth, while a finishing touch of fresh lime juice and cilantro adds a bright, zesty kick. Easy to prepare in under an hour, this one-pot wonder is perfect for cozy family dinners or meal prepping, with enough to serve six generous portions. Pair it with crusty bread or serve solo for a filling, vegetarian delight that will transport your taste buds straight to South America.
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Recipe Information
Ingredients
- 1 medium (about 2 lbs) butternut squash
- 2 tablespoons olive oil
- 1 large yellow onion
- 1 medium red bell pepper
- 4 cloves garlic
- 1.5 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoons coriander
- 0.25 teaspoons cayenne pepper
- 4 cups vegetable broth
- 1 can (15 oz, drained and rinsed) black beans
- 1 can (14.5 oz) diced tomatoes
- 1 cup (fresh or frozen) corn kernels
- 1 tablespoon lime juice
- 0.25 cup (chopped) cilantro
- 1 teaspoons (or to taste) salt
- 0.5 teaspoon black pepper
Instructions
Peel the butternut squash, remove the seeds, and cut it into 1-inch cubes. Set aside.
Chop the yellow onion and red bell pepper into small pieces. Mince the garlic cloves.
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and cook for 3-4 minutes until softened.
Stir in the red bell pepper and garlic, and cook for another 2 minutes until fragrant.
Add the ground cumin, smoked paprika, coriander, and cayenne pepper to the pot. Stir to coat the vegetables with the spices.
Add the cubed butternut squash, vegetable broth, diced tomatoes (with their juices), and black beans. Stir to combine.
Bring the mixture to a boil, then reduce the heat to medium-low. Cover and simmer for 20-25 minutes, or until the butternut squash is tender.
Add the corn kernels and cook for an additional 5 minutes.
Stir in the lime juice and chopped cilantro. Season the stew with salt and black pepper to taste.
Ladle the stew into bowls and serve warm. Optionally, garnish with extra cilantro or a squeeze of lime.
Nutrition Facts
Calories |
266 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 847 mg | 37% | |
| Total Carbohydrate | 47.0 g | 17% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 11.2 g | ||
| Protein | 8.7 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 131 mg | 10% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1082 mg | 23% | |
*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.
