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Hearty Black Bean & Squash Stew

Hearty Black Bean & Squash Stew for Cozy Nights In

This Hearty Black Bean & Squash Stew is a comforting dish perfect for chilly evenings, packed with wholesome ingredients and vibrant flavors.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 bowls
Course: Soups
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Base
  • 2 tablespoons olive oil Essential for sautéing and developing flavors
  • 1 medium onion, diced Yellow onion is preferred for added sweetness
  • 1 medium red bell pepper, diced Can also use yellow or orange bell pepper
  • 1 medium green bell pepper, diced (optional) Omit if you prefer a sweeter flavor profile
  • 3 cloves garlic, minced Fresh garlic is preferred over powdered
Spices
  • 1 teaspoon ground cumin Central to the stew’s flavor
  • 1 tablespoon chili powder Adjust quantity based on your heat preference
  • 1 teaspoon smoked paprika Regular paprika can substitute but will lack the smoky essence
  • 1 teaspoon dried oregano Italian seasoning can be substituted for a different flavor
Stew
  • 1 can canned diced tomatoes, undrained Fresh tomatoes work best when in season
  • 4 cups vegetable broth Homemade broth or even water can be used
  • 2 cans canned black beans, rinsed and drained Use any other beans like kidney beans as a substitute
  • 3 cups cubed butternut squash (or sweet potato), peeled Can be swapped with pumpkin or regular potatoes
  • to taste salt and black pepper Essential for enhancing flavors
  • for garnish fresh thyme sprigs Fresh parsley or cilantro can replace this

Equipment

  • Heavy-bottomed pot

Method
 

Cooking Steps
  1. In a heavy-bottomed pot, heat 2 tablespoons of olive oil over medium heat until shimmering, about 2 minutes.
  2. Add 1 medium diced onion, 1 diced red bell pepper, and optional 1 diced green bell pepper. Sauté these vegetables for 8-10 minutes, stirring occasionally.
  3. Stir in 3 cloves of minced garlic, 1 teaspoon of ground cumin, 1 tablespoon of chili powder, 1 teaspoon of smoked paprika, and 1 teaspoon of dried oregano. Cook for 1 minute.
  4. Pour in 1 can of undrained diced tomatoes and 4 cups of vegetable broth. Stir well, and then add 3 cups of cubed butternut squash.
  5. Bring the mixture to a gentle simmer over medium heat. Cover the pot and let it cook for 15-20 minutes.
  6. Stir in 2 cans of rinsed and drained black beans, warming through for an additional 5-10 minutes, uncovered, over low heat.
  7. Remove 1.5-2 cups of the stew and blend until smooth. Return the creamy mixture to the pot.
  8. Season with salt and black pepper to taste. Garnish with fresh thyme sprigs before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 45gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 600mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 1000IUVitamin C: 30mgCalcium: 60mgIron: 3mg

Notes

Allow the onions and peppers to become beautifully caramelized to enhance the stew's depth of flavor. Adjust thickness by blending more or adding broth.

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