Description
This hearty, plant-based stew combines the sweet, velvety flavor of roasted butternut squash with creamy cannellini beans. Packed with nutrients and warming spices, it’s the perfect comfort food for any day of the week.
Ingredients
Scale
- 1 medium butternut squash, peeled and diced
- 1 1/2 cups cannellini beans (canned or cooked)
- 2 medium carrots, diced
- 1 shallot, minced
- 2 garlic cloves, minced
- 1 teaspoon curry powder
- 2 tablespoons olive oil
- 3/4 cup vegetable broth or water
- Juice of 1 lemon
- 2 tablespoons fresh parsley, chopped
- 1/4 cup roasted walnuts, chopped (optional)
- Salt and pepper to taste
Instructions
- Preheat Oven: Preheat your oven to 425°F (220°C).
- Roast Squash: Toss the diced butternut squash with 1 tablespoon olive oil, salt, and pepper. Spread it evenly on a baking sheet and roast for 20–25 minutes, flipping halfway through, until golden brown.
- Prepare Aromatics: In a large pot, heat the remaining tablespoon of olive oil over medium heat. Add the minced shallot and garlic, stirring until fragrant (about 1–2 minutes). Add the diced carrots and cook for another 3–4 minutes.
- Toast Spices: Stir in the curry powder and cook for 1 minute to enhance its flavor.
- Simmer Stew: Add the cannellini beans and vegetable broth. Simmer for 5–7 minutes, mashing a few beans to thicken the base.
- Combine Ingredients: Fold in the roasted squash and simmer for an additional 5 minutes, allowing the flavors to meld.
- Garnish and Serve: Remove from heat and stir in lemon juice and half the parsley. Garnish with the remaining parsley, roasted walnuts (if using), and lemon zest. Serve warm with crusty bread.
Notes
- For extra greens, stir in spinach or kale during the final 2 minutes of cooking.
- Adjust the seasoning with red pepper flakes for a spicier stew.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Simmering
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 230 kcal
- Sugar: 5 g
- Sodium: 350 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7.5 g
- Carbohydrates: 31 g
- Fiber: 8 g
- Protein: 7 g
Keywords: Butternut squash and cannellini bean stew, plant-based stew, hearty vegan recipe