Spiced Butternut Squash Stew
Warm up with a comforting bowl of Spiced Butternut Squash Stew, a hearty, plant-based dish bursting with cozy flavors and vibrant colors. This delightful stew combines tender butternut squash, carrots, and protein-packed chickpeas simmered in a fragrant blend of cumin, coriander, and cinnamon, with a subtle kick from optional red pepper flakes. A hint of coconut milk adds luxurious creaminess, while fresh ginger and garlic infuse every bite with aromatic depth. Finished with wilted baby spinach and a sprinkle of fresh cilantro, this vegan-friendly recipe is nutrient-rich, gluten-free, and perfect for weeknight dinners or meal prep. Serve it steaming hot with crusty bread or rice for a satisfying, soul-nourishing meal. Ready in under an hour, it’s a one-pot wonder you’ll want to make on repeat!
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Recipe Information
Ingredients
- 2 tbsp olive oil
- 1 large yellow onion, diced
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp ground cinnamon
- 0.25 tsp red pepper flakes (optional)
- 4 cups butternut squash, peeled and cubed
- 2 medium carrots, sliced
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 can (14.5 ounces) diced tomatoes
- 4 cups vegetable broth
- 0.5 cup coconut milk (optional for creaminess)
- 2 cups baby spinach
- 1 tsp salt
- 0.5 tsp black pepper
- 2 tbsp fresh cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until translucent.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the ground cumin, coriander, cinnamon, and red pepper flakes (if using). Stir for 30 seconds to toast the spices.
Add the cubed butternut squash, sliced carrots, chickpeas, diced tomatoes, and vegetable broth to the pot. Stir to combine.
Bring the stew to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the squash and carrots are tender.
If using coconut milk, stir it in during the last 5 minutes of cooking for added creaminess.
Add the baby spinach and stir until wilted, about 2 minutes.
Season the stew with salt and black pepper to taste.
Serve hot, garnished with fresh cilantro if desired.
Nutrition Facts
Calories |
344 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1043 mg | 45% | |
| Total Carbohydrate | 50.4 g | 18% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 12.5 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1106 mg | 24% | |
*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.
