I LOVE soups and stews and one pot meals in general! As a busy mom, I appreciate the ease of just throwing veggies and whatever a particular recipe calls for… and then going off and doing other things :). I got a new delish one pot recipe for you- my Savory Squash and Veggie Stew Recipe. It’s loaded with some of my favorite veggies—butternut squash, carrots and celery, and black beans, and is super easy to make.
Why Black Beans?
Beans can make you gassy, as they contain protein and starch. But to help ameliorate this, you can soak your beans overnight and rinse very well, if making from scratch. This helps them digest better. If you are using from a carton, pre-cooked, you can still rinse them very well, and take digestive enzymes beforehand.
I don’t eat beans every day, but I do like to work them into the rotation, as I do recipes using mung beans and lentils in dahl. They are a great source of iron, calcium and other minerals, and protein!
Research has shown that black beans provide special support for digestive tract health, and particularly our colon. This is because the indigestible fraction (IF) in black beans has been shown to help support this lower part of our digestive tract. If we’re keeping our overall gut health in-tune, then we’ll experience more energy, beauty and health overall :).
Another reason I love my beans, is like all foods that are high in fiber—they fill the stomach so you won’t find yourself getting hungry between meals. It’s so nice to feel happy and full!
Prepare ingredients, cooking squash prior to remaining steps.
Heat the coconut oil in a soup pot. Add the onion and sauté over medium-low heat until translucent.
Add the garlic and continue to sauté until the onion is golden (note: you can always omit the garlic and onions if you choose).
Add the squash and all the remaining ingredients, and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20-25 minutes.
Season to taste with salt and pepper. Serve in bowls over brown rice or quinoa, if desired (it is quite filling even without rice or quinoa). Enjoy!
I almost always overbuy veggies (I can’t help myself!) and have found soups and stews to be an easy way to burn through those “use-or-lose” vegetables that take up space in your fridge or counter-top.
This hearty vegan stew will definitely hit the spot on a cool winter’s day! Let’s get prepping…?
Check out the full recipe below…
Savory Squash and Veggie Stew Recipe
Ingredients
- 1 large butternut squash about 2 pounds
- 2 tablespoons coconut oil
- 1 medium onion chopped (optional)
- 2-4 garlic cloves minced (optional)
- 1 medium carrot chopped
- 1 stalk of celery
- 2 cups cooked black beans if buying pre-cooked please try to source from a carton not a can
- 1 zucchini chopped
- 2 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon dried or 3 tsp. fresh oregano
- Sea salt to taste
- Freshly ground black pepper to taste
- Serve with: 1/4 cup minced fresh cilantro or parsley. Brown rice or quinoa for serving (optional)
Instructions
- Preheat the oven to 375°F.
- Cook squash whole on a baking sheet. Bake for 40-50 minutes, or until you can pierce through with a knife, with a little resistance. When cool enough to handle, scrape out the seeds and fibers. Slice and peel, then cut into large dice.
- Heat the coconut oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
- Add the squash and all the remaining ingredients, and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20-25 minutes. Season to taste with salt and pepper. Serve in bowls over brown rice or quinoa, if desired. It is quite filling even without rice or quinoa.
Note: Adding garlic and/or onions is optional. See why I am personally not eating onions and garlic right now, in this blog.
Let me know what you think and don’t forget to add this recipe to your Dinner Recipes Pinterest Board!
All my love,
Kimberly
Find ways to move your body- such as yoga- that you love and make you feel ALIVE! We’re meant to move and be free. xx
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The stew looks fab! Healthy and great on the run. ❤️ It!
Thanks for checking it out Lisa and let me know what you think when you give it a try. Sending lots of love! ;)
Hi what can be used instead of Zucchini?
Hi Anila and thank you for checking out my stew recipe. You can add whatever veggies you like really. If you like summer squash, it’s a similar texture as the zucchini, but use whatever you like…you can’t go wrong. You may just need to cook hardier veggies a bit longer. Let me know what you decide to add, and how you like it. Sending lots of love! ;)
Kimberly! So fun! I was searching recipes on Pinterest and this came up! It’s Mia from Marymount, assuming you’re who I think you are ? Can’t wait to try the recipe and check out your blog! Much love. Mia
That’s wonderful Mia, and so happy you found the recipe. Let me know what you think. Sending lots of love! ;)
This stew is amazing! I have made it several times already and it has become a winter favourite. Love your seasonally-oriented recipes so much… Please keep them coming!
Much love ?
Evie
Thanks for sharing Evguenia Ignatova, and so happy you like this recipe. Sending you lots of love and support. More recipes to come! ;)
Hi Kimberly, I was curious why you aren’t eating onions or garlic but can’t get the link to work so I can read about it. I’m left in suspense. :-)