This Butternut Squash Stew recipe is simple to make and packed with warm and smoky flavours. It has a slight tex-mex chili influence thanks to the smoked paprika. Fresh ginger and red chili give it a little extra kick, with lime juice balancing it out and adding a little sunshiny brightness. Served over short-grain brown rice, this vegetarian and vegan stew is makes for a light and delicious fall meal.
I like to serve this stew with wholegrain rice, but you could also enjoy it on its own, with another grain of choice, or even a simple salad and flatbread. And if you are a big pumpkin fan and doing a meal for two, it’s also hearty enough all on its own.
Easy to make comfort food that’s also healthy
This vegetarian and vegan butternut squash stew with full of comforting, warm, fall flavours. Full or good-for-you ingredients, it’s guilt-free comfort food. Best part is that it is super easy to pull together, making it an easy dinner or great home office lunch option since there is little hands-on time needed. There isn’t a lot of standing over the stove so you can simply relax while it simmers away.
Ingredients for this Butternut Squash Stew Recipe
This butternut squash stew is everything I love in a cosy autumn meal: simple, nourishing, and full of flavour. Best of all, the ingredients are easy to find and come together beautifully. Here’s a closer look at what goes into this hearty dish:
- Brown short-grain rice: My first choice for it’s nutty flavour and slightly chewy bite, but feel free to use basmati, jasmine, or even quinoa if that’s what you have on hand.
- Olive oil: Extra virgin olive oil adds richness and depth, using a good quality, heat resistant one really makes a difference.
- Onion, garlic, ginger, and chilli: This aromatic base brings warmth, spice, and just the right amount of kick.
- Butternut squash: Naturally sweet, tender, and packed with goodness.
- Ground spices: Cumin, coriander, and smoked paprika build layers of flavour and give the stew its deep, delicious aroma.
- Tomatoes: Tomato paste adds richness, while a can of chopped tomatoes balances everything with bright, fruity acidity.
- Chickpeas: Protein-packed and satisfying. I like to keep it simple with canned chickpeas, but cooked-from-dry will taste even better if you have the time.
- Lime juice: Freshly squeezed lime juice brightens the stew and ties all the flavours together.
- Fresh toppings: Parsley and mint bring freshness, red onion adds crunch, and avocado slices give it that creamy finishing touch. Delish!
How to make Butternut Squash Stew with Chickpeas — in 3 easy steps!
- Using either a Dutch oven or large saucepan, the onions are slowly sautéed until softened, before adding the garlic, ginger and chili. Then comes the squash and the remaining aromatics. That’s where the deliciousness starts.
- Next, pour in the tomatoes and water. Stir. Bring to a simmer. Cover, and let cook at a light simmer for 10 minutes, then stir in the chickpeas and simmer for another 5-10 minutes. That’s pretty easy so far, right?
- Last, remove from heat, squeeze 1/2 a lime over the stew. Add some fresh herbs. And voila, and it’s ready for serving! Satisfying and healthy.
Find the exact quantities and step-by-step recipe in the printable recipe card below.
Butternut Squash Tips
Making a truly delicious butternut squash and chickpea stew starts with the squash itself. Choosing the right one and preparing it properly brings out all that sweet, nutty flavour. Here’s how to get it right:
How Much Butternut Squash to Use
The butternut squash should be about 15 cm long since we only need a small one (about 700-800 g) for this recipe. Otherwise, choose a larger squash that is 20-30 cm, and use half for this dish. That was you get a butternut squash with its full flavor and aroma.
Storing Butternut Squash
The great thing about pumpkins and winter squash is that the store well and keep long. With cool, dry temperatures they can easily be stored for 2-3 weeks, or even up to 2-3 months. Once the squash has been peeled or cut, it should be consumed within one week. However, you could also freeze its flesh in portions for future use.
Can You Eat the Skin? To Peel or Not to Peel
And one final question, as to whether you can consume the flesh, the answer is no. With this type of pumpkin the peel is not edible and even with cooking, it will not soften. To peel the squash, first cut it in half, then trim the ends, and finally scoop out the seeds. The flesh right under the skin is somewhat fibrous, so you can be quite generous with the amount you peel away.
Looking for butternut squash recipe inspiration?
Then try one of these delicious winter squash recipes:
- Butternut Squash Risotto
- Roasted Thai Butternut Squash Carrot Soup
- Sausage Stuffed Butternut Squash
- Autumn Pasta Salad with Roasted Butternut Squash
Butternut Squash Stew with Chickpeas
A pumpkin stew made with butternut squash, chickpeas and smokey chili flavors. Served with short grain rice this makes a healthy and light meal. Without rice, a meal for 2.
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Ingredients
- 200 g short-grain brown rice
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, finely chopped
- 2 garlic cloves, minced
- 1 tablespoon freshly peeled and grated ginger
- 1 fresh red chilli, deseeded and finely chopped
- 1 small butternut squash (700 g), peeled, seeded, cut into bite-size pieces (3cm)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1 tablespoon tomato paste
- 1 x 400 g can organic diced tomatoes
- 400 ml water
- 1 x 400 g can organic chickpeas
- juice from half a lime
- 1 bunch flat-leaf parsley, chopped
- generous handful mint, chopped (ca. 3 tablespoons)
- 1 small red onion, finely chopped
- 1 avocado, sliced
Method
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Cook the rice: In a medium saucepan cook rice in double the amount of water for 35-40 minutes (according to package instructions). Set aside for 5 minutes, covered, then fluff with a fork.
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Sauté the onions: Meanwhile, heat 2 the oil in a large saucepan. Add the onion and cook on a medium heat for 10 minutes, stirring occasionally, until soft.
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Add aromatics and squash: Add the garlic, ginger, fresh chilli and butternut squash. Stir for 2 minutes. Then add the spices and tomato paste. Stir for 1 minute.
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Build the stew: Stir in the chopped tomatoes and water. Season with salt and pepper. Increase the heat and bring to a boil. Lower the heat to medium to medium-low and cook, covered, for 10 minutes.
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Add chickpeas: Add the chickpeas, and cook 5-10 minutes longer until the squash is tender.
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Finish: Stir in the lime juice and most of the fresh herbs (leaving some for garnish). Taste and adjust seasoning, if needed.
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Serve: Spoon into bowls with the cooked rice, sprinkled with the red onion, remaining herbs, and slices of avocado, if using. Enjoy!
Notes
For a relaxing atmosphere in the kitchen I recommend my personal Elle Republic: Chilled Out Kitchen Tunes Playlist auf Spotify.
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