Sweet, smoky, and loaded with comforting flavors, this Recipe Squash and Kidney Beans stew is the ultimate dish for a chilly evening. Whether you’re cooking for family or meal prepping for the week, this recipe will quickly become a go-to. It’s hearty yet healthy, thanks to nutrient-dense ingredients like kidney beans and butternut squash.

This stew is naturally vegan and gluten-free, making it suitable for various dietary preferences. Packed with fiber, plant-based protein, and essential vitamins, it’s as nourishing as it is delicious. Serve it as a standalone meal, or pair it with crusty bread or rice for a satisfying dinner.

Curious about the cooking process? It’s easier than you think. With just 20 minutes of prep time and straightforward steps, even beginner home cooks can create a bowl of this irresistible goodness.

2. Recipe Squash and Kidney Beans Details

With just 20 minutes of prep, this recipe squash and kidney beans can be ready on your table in no time. The stew is a simple one-pot recipe, perfect for busy nights or casual family dinners.

• Prep Time: 20 minutes
• Cook Time: 40 minutes
• Total Time: 1 hour
• Serving Size: 2 cups per serving
• Yield: 6 servings

3. Ingredients List

When gathering ingredients for this recipe squash and kidney beans, focus on fresh, seasonal produce. Butternut squash adds a natural sweetness, while kidney beans pack protein and fiber, making this dish both healthy and satisfying.

Main Ingredients

• Butternut Squash: 4 cups, peeled and diced into bite-sized pieces.
• Red Kidney Beans: 2 cans (15 ounces each), drained and rinsed.
• Vegetables:
  • 1 large onion, diced.
  • 2 medium carrots, peeled and sliced.
  • 1 red bell pepper, chopped.
  • 3 garlic cloves, minced.

Spices and Seasonings

• 1 teaspoon ground cumin.
• 1 teaspoon smoked paprika.
• 1 teaspoon dried oregano.
• ½ teaspoon chili powder (optional, for extra spice).
• 1 bay leaf.
• Salt and black pepper to taste.

Liquids and Base

• 2 cups crushed tomatoes.
• 2 tablespoons tomato paste.
• 4 cups vegetable broth.
• 1 can coconut milk (13.5 ounces) for creaminess.

Optional Add-Ins

• 1 cup black beans or chickpeas for variety.
• 1 cup cooked ground turkey (for non-vegan options).
• ½ cup sweet corn for a Southwestern twist.

For Garnish and Serving

• Fresh cilantro or parsley, chopped.
• Vegan sour cream or plain yogurt.
• A side of Southern-style cornbread or steamed rice.

4. Step-by-Step Instructions

Step 1: Prepare the Ingredients

Start by prepping all your vegetables for this recipe squash and kidney beans. Peel and dice the butternut squash into cubes (about 1-inch). Dice the onion, slice the carrots, chop the bell pepper, and mince the garlic. If using canned beans, drain and rinse them under cold water to remove excess sodium.

Step 2: Cook the Aromatics

In a large Dutch oven or heavy-bottomed pot, heat 2 tablespoons of vegetable oil over medium heat. Add the diced onion and cook for 3-4 minutes until it becomes translucent. Stir in the garlic, cumin, smoked paprika, and oregano, cooking for another minute until fragrant.

Pro Tip: Adding spices at this stage helps them bloom, enhancing the flavor of the stew.

Step 3: Add Vegetables and Liquids

Next, toss in the diced butternut squash, sliced carrots, and bell pepper. Stir everything to coat the vegetables in the spice mixture. Add the crushed tomatoes, tomato paste, vegetable broth, and bay leaf. Stir well and bring the mixture to a gentle boil.

Step 4: Simmer the Stew

Lower the heat to a simmer, cover the pot, and let it cook for about 20 minutes, stirring occasionally. The squash should become tender but not mushy. If the stew looks too thick, add a splash of water or more broth to loosen it.

Step 5: Incorporate the Beans and Coconut Milk

Once the squash is tender, stir in the kidney beans and coconut milk. Let the stew simmer for another 10 minutes to allow the flavors to meld together. Remove the bay leaf before serving.

Step 6: Serve and Garnish

Ladle the stew into bowls and garnish with fresh cilantro, a dollop of vegan sour cream, and a sprinkle of sliced scallions. Serve with warm cornbread or over steamed rice for a complete meal.

5. Tips for Perfect Stew

Adjusting the spice level in your recipe squash and kidney beans is easy. If you’re serving kids, use milder seasonings, but for spice lovers, feel free to add chili powder or cayenne.

• Cutting Butternut Squash: Use a sturdy chef’s knife to trim both ends, then slice the squash in half lengthwise. Scoop out the seeds with a spoon, peel the skin with a vegetable peeler, and dice into cubes.
• Adjusting Spice Levels: Prefer mild flavors? Skip the chili powder. If you love heat, add a pinch of cayenne or fresh diced jalapeños.
• Cooking Methods: Want hands-free cooking? Use a slow cooker on low for 6-8 hours or high for 3-4 hours. Alternatively, an Instant Pot can cut the cooking time in half.

6. Variations and Substitutions

One of the best things about this Recipe Squash and Kidney Beans is how versatile it is. You can adapt it to suit your personal tastes or dietary preferences with a few simple tweaks.

Vegan Options

This recipe is already vegan, but you can make it even heartier by adding:

• Tofu or Tempeh: Dice it into cubes and stir it in for extra plant-based protein.
• Mushrooms: Sauté sliced mushrooms with the onions for a rich, earthy flavor.

Swapping Beans

Kidney beans are classic in this recipe, but feel free to substitute:

• Black Beans: For a Southwestern twist.
• Chickpeas: These add a nutty, creamy texture.
• Lentils: Red or green lentils cook quickly and add a unique consistency.

Replacing Butternut Squash

If you’re out of butternut squash or want to mix things up:

• Sweet Potatoes: These bring a similar sweetness and creamy texture.
• Acorn Squash or Pumpkin: Perfect for a fall-inspired variation.

Southwestern Style

Turn this stew into a Southwestern-inspired dish by adding:

• Sweet corn.
• Diced green chilies.
• A splash of lime juice for brightness.

These small adjustments let you reinvent the dish every time you make it!

7. Storage and Reheating Tips

This stew is perfect for meal prep, as it stores beautifully and tastes even better the next day.

Refrigeration

• Store in an airtight container and refrigerate for up to 4 days.
• Reheat on the stovetop over low heat, stirring occasionally, or in the microwave in 1-minute intervals until warm.

Freezing

• Freeze in single-serving portions using freezer-safe containers or bags.
• It will keep for up to 3 months in the freezer.
• Thaw overnight in the fridge before reheating.

Best Practices

To maintain the stew’s texture:

• Add fresh herbs (like cilantro) only after reheating.
• If the stew thickens too much in storage, add a splash of vegetable broth or water when reheating.

8. Nutritional Information

This recipe squash and kidney beans stew is not just delicious—it’s incredibly nutritious!

Per Serving (Approximate):

• Calories: 280
• Protein: 8g
• Fat: 9g (primarily from the coconut milk)
• Carbohydrates: 38g
• Fiber: 10g
• Vitamins: High in Vitamin A (from squash) and Vitamin C (from bell peppers).

Health Benefits:

• Butternut Squash: Packed with beta-carotene, which supports eye health.
• Kidney Beans: High in plant-based protein and fiber, promoting heart health and digestion.
• Coconut Milk: Adds healthy fats that make the stew creamy without using dairy.

This stew is a balanced meal, offering a mix of carbohydrates, protein, and healthy fats, making it ideal for lunch or dinner.

9. Serving Suggestions

While this stew is fantastic on its own, pairing it with the right sides or garnishes can elevate your dining experience.

Sides

• Southern Cornbread: For a comforting, hearty pairing. Check out this Southern Cornbread Recipe for a perfect match.
• Steamed Rice or Quinoa: These grains help soak up the rich flavors of the stew.
• Mixed Green Salad: A simple salad with a light vinaigrette balances the stew’s creaminess.

Garnishes

• Fresh cilantro or parsley for a pop of color and flavor.
• A dollop of vegan sour cream or plain yogurt for added creaminess.
• Crushed tortilla chips for crunch.

For a Crowd

Hosting a gathering? Serve this stew with a DIY toppings bar. Include options like sliced avocado, shredded vegan cheese, hot sauce, and lime wedges. It’s a guaranteed hit!

10. Why You’ll Love This Recipe

This butternut squash and kidney bean stew is the definition of comfort food. It’s simple, flavorful, and wholesome—everything you want in a one-pot meal.

• Easy to Make: With straightforward steps and pantry-friendly ingredients, this recipe is approachable for cooks of all skill levels.
• Perfect for Any Occasion: Whether it’s a cozy weeknight dinner or a holiday side dish, this stew fits the bill.
• Great for Meal Prep: Make a big batch, and enjoy it throughout the week. It reheats beautifully and tastes even better as the flavors develop over time.

The combination of sweet, smoky, and slightly spicy flavors makes this stew feel like a warm hug on a cold day.

11. Links and Calls to Action

If you loved this butternut squash and kidney bean stew, you’ll want to try these other delicious options:

• Vegetarian Soups and Stews: Perfect for cozy nights.
• Healthy Vegetable-Based Soups: Quick and nourishing ideas for busy weeks.
• Rich and Hearty Winter Soups: For when you need something extra comforting.

Looking for tips on what to serve alongside this stew? Check out our Southern Cornbread Recipe or our guide on “Tips for Pairing Soups with Bread.”

FAQs

1. Can I use frozen butternut squash in this recipe?
Yes! Frozen squash works perfectly and saves prep time. No need to thaw—just toss it in during the simmering step.

2. Can I make this stew spicy?
Absolutely. Add fresh diced jalapeños or a pinch of cayenne pepper for extra heat.

3. Is this stew freezer-friendly?
Yes. It freezes beautifully for up to 3 months. Just be sure to store it in airtight containers.

4. What can I substitute for coconut milk?
You can use cashew cream, almond milk, or even a splash of oat milk for a lighter option.

5. Can I make this in an Instant Pot?
Definitely! Sauté the aromatics using the sauté function, then add all ingredients and pressure cook on high for 8 minutes.