Black Bean Butternut Squash Stew is a delightful dish that brings together the rich flavors of black beans and sweet butternut squash, making it both hearty and comforting. This healthy stew is perfect for family dinners, meal prepping, or a cozy lunch on a chilly day. With its vibrant colors and nourishing ingredients, it stands out as a delightful option for any occasion.
Why You’ll Love This Recipe
- Easy to Prepare: This stew comes together in under an hour, making it perfect for busy weeknights.
- Rich in Flavor: The combination of spices and creamy coconut milk creates a dish bursting with taste.
- Nutrient-Dense: Packed with vegetables and protein-rich black beans, this stew is both filling and healthy.
- Versatile Dish: Serve it alone or pair it with rice or bread for a complete meal.
- Plant-Based Goodness: A fantastic choice for vegans and those looking to reduce meat consumption without sacrificing flavor.
Tools and Preparation
To make Black Bean Butternut Squash Stew, you’ll need some essential kitchen tools. Having the right equipment makes cooking easier and more enjoyable.
Essential Tools and Equipment
- Large pot
- Cutting board
- Sharp knife
- Wooden spoon
- Measuring cups
Importance of Each Tool
- Large pot: Ideal for simmering the stew evenly without spilling.
- Sharp knife: Ensures quick and safe chopping of vegetables.
- Wooden spoon: Great for stirring without scratching your cookware.
Ingredients
Black bean with sweet butternut squash and collard greens make this healthy stew so hearty and comforting!
Base Ingredients
- 1 tablespoon coconut oil
- 1 medium onion (chopped)
- 1/2 medium red bell pepper (diced)
- 3 cloves garlic (minced)
- 2 green onions (chopped)
Main Ingredients
- 2 cups butternut squash (peeled, and cut into 1/2 inch cubes)
- 1 15-ounce can black beans, drained and rinsed
- 1/2 teaspoon Italian seasoning
- 2 sprigs thyme
Liquid Ingredients
- 1 cup coconut milk
- 1 cup vegetable broth
- 1 vegan bouillon (I used Edward & Son’s Not-Chick’n Bouillon Cubes)
Optional Ingredients
- 1 cup tender collard greens (or kale or spinach, chopped)
- 1/4 teaspoon Cayenne pepper
- Pinch of allspice (optional)
How to Make Black Bean Butternut Squash Stew
Step 1: Prepare the Vegetables
- Heat oil in a large pot over medium-high heat.
- Add onions and bell peppers; cook until onions are soft, about 3 minutes.
- Stir in garlic and green onions; cook for an additional minute.
Step 2: Combine Main Ingredients
- Add butternut squash, black beans, Italian seasoning, and thyme; stir to coat well.
- Pour in coconut milk, vegetable broth, bouillon cube, allspice, and cayenne pepper.
- Bring the mixture to a boil; then reduce heat to simmer for 20 minutes.
Step 3: Finish the Stew
- Stir in leafy greens; cook for about 4 minutes until they are tender.
- Serve hot, delicious with brown rice or sliced avocado on the side.
Enjoy your warm bowl of Black Bean Butternut Squash Stew!
How to Serve Black Bean Butternut Squash Stew
Serving Black Bean Butternut Squash Stew is a delightful experience that allows you to explore various flavors and textures. Here are some creative serving suggestions to enhance your dish.
With Brown Rice
- Brown rice adds a nutty flavor and chewy texture, making a perfect base for the hearty stew.
Topped with Avocado
- Slices of fresh avocado provide creaminess and healthy fats, complementing the spices in the stew beautifully.
With Crusty Bread
- A piece of crusty bread is great for dipping, soaking up the rich broth and adding a satisfying crunch.
Garnished with Fresh Herbs
- Fresh cilantro or parsley can brighten the dish and add a burst of flavor with each bite.
Served in Bowls
- Consider serving the stew in rustic bowls to enhance its comforting appeal, perfect for family gatherings.
Accompanied by a Side Salad
- A simple green salad balances the warmth of the stew with freshness, making it a well-rounded meal.
How to Perfect Black Bean Butternut Squash Stew
To make your Black Bean Butternut Squash Stew even better, consider these helpful tips:
- Use fresh ingredients – Fresh vegetables and herbs will enhance the flavor profile significantly.
- Adjust seasoning – Taste as you go! You can increase or decrease spices according to your preference.
- Let it simmer longer – For deeper flavors, allow it to simmer longer than recommended; just be sure to check on it!
- Substitute greens – If collard greens aren’t available, kale or spinach work wonderfully as alternatives.
- Add protein – Mix in extra beans or tofu for an additional protein boost if desired.
- Experiment with spices – Don’t hesitate to try different spices like smoked paprika for added depth.
Best Side Dishes for Black Bean Butternut Squash Stew
Pairing side dishes with your Black Bean Butternut Squash Stew can elevate your meal. Here are some excellent options:
- Cornbread – This sweet and savory bread complements the stew’s flavors perfectly; serve warm with butter.
- Quinoa Salad – A light quinoa salad with lemon vinaigrette adds freshness and nutrients; it’s quick to prepare.
- Roasted Vegetables – Seasonal roasted veggies bring out natural sweetness; toss them in olive oil before baking.
- Garlic Bread – Crunchy garlic bread adds texture and is perfect for dipping into the stew’s rich broth.
- Cucumber Salad – A refreshing cucumber salad offers a cool contrast to the warm stew; drizzle with vinegar for zing.
- Sweet Potato Fries – Crispy sweet potato fries add sweetness and crunch; bake them until golden brown for best results.
Common Mistakes to Avoid
When making Black Bean Butternut Squash Stew, it’s easy to make small errors that can affect the dish’s taste or texture. Here are some common mistakes to watch out for.
- Overcooking vegetables: This can lead to mushy ingredients. Make sure to follow the recommended cooking times for optimal texture.
- Ignoring seasoning adjustments: Not all brands of vegetable broth or bouillon have the same salt content. Taste your stew and adjust seasoning as needed.
- Skipping the leafy greens: Collard greens add nutrition and flavor. Don’t leave them out; they enhance both the taste and health benefits of your stew.
- Not using fresh ingredients: Fresh vegetables offer better flavor. Whenever possible, choose fresh over frozen or canned options for the best results.
- Rushing the simmering process: Simmering allows flavors to meld together. Take your time; a longer simmer can lead to a more flavorful stew.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container.
- Consume within 3-5 days for best quality.
Freezing Black Bean Butternut Squash Stew
- Use freezer-safe containers to prevent freezer burn.
- Can be frozen for up to 3 months. Label containers with the date for tracking.
Reheating Black Bean Butternut Squash Stew
- Oven: Preheat to 350°F (175°C). Place stew in an oven-safe dish, cover, and heat for about 25 minutes until warmed through.
- Microwave: Transfer to a microwave-safe bowl, cover loosely, and heat on high for 2-3 minutes, stirring halfway through.
- Stovetop: Pour into a pot over medium heat, stirring occasionally until heated through, about 5-10 minutes.
Frequently Asked Questions
Here are some frequently asked questions about Black Bean Butternut Squash Stew that might help you.
How can I customize Black Bean Butternut Squash Stew?
You can add different vegetables like carrots or sweet potatoes. Adjust spices according to your preference for a unique flavor profile!
What can I serve with Black Bean Butternut Squash Stew?
This stew pairs wonderfully with brown rice, quinoa, or crusty bread. Avocado slices also make a delightful addition!
Can I make Black Bean Butternut Squash Stew ahead of time?
Absolutely! This stew actually tastes better the next day as the flavors meld together. Just store it in the fridge after cooling down.
Is Black Bean Butternut Squash Stew vegan?
Yes! This recipe is entirely plant-based and fits well within a vegan diet.
Final Thoughts
Black Bean Butternut Squash Stew is not only hearty but also versatile and packed with nutrients. You can easily customize this recipe by adding your favorite spices or vegetables. Give it a try—it’s sure to become a comforting staple in your home!
Black Bean Butternut Squash Stew
Black Bean Butternut Squash Stew is a comforting and nutritious dish that combines the earthy flavors of black beans with the natural sweetness of butternut squash. This hearty stew is perfect for family dinners, meal prepping, or enjoying on a chilly day. Its vibrant colors and wholesome ingredients make it a delightful choice for any occasion. Easy to prepare in under an hour, this plant-based recipe features a rich blend of spices and creamy coconut milk for an unforgettable flavor experience.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: Serves approximately 4 people 1x
- Category: Main
- Method: Stovetop
- Cuisine: Plant-Based
Ingredients
- 1 tablespoon coconut oil
- 1 medium onion, chopped
- 1/2 medium red bell pepper, diced
- 3 cloves garlic, minced
- 2 cups butternut squash, cubed
- 1 can black beans, drained and rinsed
- 1 cup coconut milk
- 1 cup vegetable broth
- Optional: 1 cup collard greens (or kale/spinach)
Instructions
- Heat coconut oil in a large pot over medium-high heat. Sauté onions and bell peppers until softened (about 3 minutes). Add garlic and green onions; cook for another minute.
- Stir in butternut squash, black beans, Italian seasoning, and thyme. Pour in coconut milk and vegetable broth; add bouillon cube if using.
- Bring to a boil, then reduce heat to simmer for 20 minutes. Add collard greens and cook until tender (about 4 minutes). Serve hot.
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 5g
- Sodium: 320mg
- Fat: 9g
- Saturated Fat: 6g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg
