Black Bean Butternut Squash Stew: A Healthy, Comforting Dinner

The Black Bean Butternut Squash Stew is a hearty, nutrient-packed dish perfect for chilly evenings, meal prep, or vegetarian weeknight dinners. Combining the creamy sweetness of butternut squash with protein-rich black beans, aromatic spices, and rich vegetable broth, this stew is both satisfying and wholesome. It’s a complete meal that warms the soul while keeping your health goals on track.

This recipe is simple enough for beginners, yet flavorful enough to impress seasoned home cooks. Plus, it’s highly adaptable—you can add greens, swap beans, or even spice it up for a more robust flavor.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 medium butternut squash, peeled, seeded, and diced (~4 cups)
• 2 cans black beans, drained and rinsed (~15 oz each)
• 1 can diced tomatoes (~14 oz)
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground coriander
• Salt and black pepper, to taste
• 1 cup chopped kale or spinach (optional)
• 1/4 cup fresh cilantro, chopped (for garnish)
• 1 tablespoon lime juice (optional, for brightening flavor)

Instructions

1. Prepare the vegetables: Dice the onion and butternut squash, and mince the garlic. Set aside.
2. Sauté aromatics: In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 3–4 minutes until translucent. Add garlic and cook for 30 seconds until fragrant.
3. Cook squash: Add diced butternut squash to the pot, stirring to coat with oil and aromatics. Sauté for 5 minutes.
4. Add spices: Stir in cumin, smoked paprika, chili powder, and ground coriander. Toast spices for 1 minute to release their aroma.
5. Add liquids: Pour in diced tomatoes (with juice) and vegetable broth. Stir to combine and bring the mixture to a gentle boil.
6. Simmer: Reduce heat to low and cover the pot. Let the stew simmer for 20–25 minutes until the butternut squash is tender.
7. Add beans: Stir in drained black beans and simmer for another 5–7 minutes to heat through. Taste and adjust seasoning with salt and black pepper.
8. Add greens (optional): If using kale or spinach, stir in during the last 3 minutes of cooking until wilted.
9. Finish with cilantro and lime: Remove from heat. Stir in chopped cilantro and lime juice, if desired, for brightness.
10. Serve: Ladle into bowls and garnish with additional cilantro or a dollop of yogurt for a creamy touch.

Tips for the Perfect Black Bean Butternut Squash Stew

• Roast for deeper flavor: Roasting the butternut squash before adding it to the stew enhances its natural sweetness. Toss with olive oil, salt, and pepper, roast at 400°F (200°C) for 20 minutes, then add to the stew.
• Make it spicy: Add a diced jalapeño with the onions, or stir in cayenne pepper or hot sauce for an extra kick.
• Thicken the stew naturally: Mash some of the cooked squash in the pot to create a creamy texture without using cream or flour.
• Storage & meal prep: This stew keeps well in the fridge for up to 5 days and freezes beautifully. Portion into airtight containers for easy lunches or dinners.
• Protein boost: Add cooked quinoa, farro, or brown rice to make this stew even more filling and hearty.

Variations

• Southwest Twist: Add corn, bell peppers, and a sprinkle of smoked cheddar before serving.
• Coconut Curry Stew: Substitute half of the broth with coconut milk and add curry powder for a Thai-inspired version.
• Hearty Winter Stew: Add root vegetables like carrots, parsnips, or sweet potatoes for extra heartiness.
• Spicy Chipotle: Add chipotle peppers in adobo sauce for smoky heat.

Fun Facts & Cultural Context

Butternut squash has been a staple in North American cuisine since its introduction in the 20th century. Its natural sweetness and creamy texture make it perfect for stews, soups, and casseroles. Black beans, native to Central and South America, are high in protein and fiber, making them an excellent plant-based protein source. Combining these two ingredients creates a stew that is both nutritious and comforting—a dish rooted in healthy, globally-inspired cooking traditions.

Serving Suggestions

• Serve with warm, crusty bread or corn tortillas to soak up the rich stew.
• Top with avocado slices or a sprinkle of feta cheese for extra creaminess.
• Pair with a side of brown rice or quinoa for a complete meal.
• For a festive touch, garnish with toasted pumpkin seeds or pepitas.

Recipe Notes

• This stew can be made vegan by keeping the optional garnishes plant-based.
• Leftovers taste even better the next day as flavors continue to meld.
• Adjust liquid to your preference: for a thicker stew, use less broth; for a soupier consistency, add more.

Black Bean Butternut Squash Stew

A hearty and nutritious vegetarian stew with sweet butternut squash, protein-rich black beans, and warming spices.

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Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Servings: 6 servings

Course: Dinner, Lunch

Cuisine: American, Autumn

Calories: 220

Ingredients Equipment Method Notes

Ingredients

  

Main Ingredients

• 2 tbsp olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 medium butternut squash, diced
• 2 cans black beans, drained and rinsed 15 oz each
• 1 can diced tomatoes 14 oz
• 4 cups vegetable broth
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 0.5 tsp chili powder
• 0.5 tsp ground coriander
• salt and black pepper to taste
• 1 cup chopped kale or spinach optional
• 0.25 cup chopped fresh cilantro for garnish
• 1 tbsp lime juice optional

Equipment

• Large pot
• Cutting board
• Chef’s knife
• Wooden spoon

Method

 

1. Dice the onion and butternut squash, and mince the garlic.
2. Heat olive oil in a large pot over medium heat. Sauté onion for 3–4 minutes until translucent. Add garlic and cook 30 seconds.
3. Add diced butternut squash and sauté for 5 minutes.
4. Stir in cumin, smoked paprika, chili powder, and ground coriander. Toast 1 minute.
5. Add diced tomatoes with juice and vegetable broth. Stir and bring to a gentle boil.
6. Reduce heat, cover, and simmer for 20–25 minutes until squash is tender.
7. Add black beans and simmer 5–7 minutes. Adjust salt and pepper.
8. Stir in optional greens and cook until wilted.
9. Remove from heat and stir in cilantro and lime juice.
10. Serve hot, garnished with additional cilantro or yogurt if desired.

Notes

Keeps 5 days in fridge, freezes well. Adjust liquid for thicker or thinner stew.