This Black Bean Butternut Squash Stew Recipe is hearty, easy to make, and will keep you warm. This black bean butternut squash stew is one of our favorite go-tos in the fall and winter months.
I LOVE stews. They’re perfect for fall and winter when it doesn’t feel like it’s worth turning on the oven for bland ingredients thrown together. There’s something about slow cooking that makes stew especially warm and comforting.
I decided to make up my own creation using black beans and butternut squash because I really wanted to put those two things together. I mixed two fall soup/stew staples (butternut squash and black beans) and came up with a tasty recipe that marries the flavors of the two classics. This butternut squash black bean stew is so good and filling!
This healthy winter squash stew is just what you need when the weather turns cool. The recipe is vegan, gluten free, and filled with warm spices to keep you cozy on a cold night. However, I love to eat hearty stews year-round, and I’ve recently been using this stew as my lunch. As if it needed another appealing point, this stew comes together in a snap!
FOR THE FULL LIST OF INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK THE IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.
Florida Relocation And Black Bean Butternut Squash Stew
I just want to update my readers about the latest in my journey. We just moved from Ohio to Florida this past week.
I never dreamed of living in Florida, but I couldn’t be happier about this move!
It is so gorgeous here; we are surrounded by beautiful lakes and lovely tropical scenery. I’m still pinching myself.
I must say I really enjoy being a missionary’s wife; we get to live in some of the most beautiful countryside.
I will be sharing photos as soon as I’m more settled. Our dog Macho did very well on the long ride, and he was very calm throughout our 13-hour drive.
We stopped part of the way for a night so that it wasn’t too much for my daughter, who drove one of our vehicles.
We are still waiting for May Flower to deliver our belongings, but fortunately, we are staying in a fully furnished home while our future home is being renovated.
Comforting Black Bean Butternut Stew
Although I miss my friends in Ohio, I’m always excited to make new friends and see what God has in store for us.
My husband loves his new job as manager of a much larger facility for the same organization, my daughter was fortunate to get a job transfer, and Daevyd can’t wait to meet new friends.
I will have to take a little break from soap-making until I’m all settled, but I will continue to share recipes with you. I’m overjoyed on being able to grow tropical fruits and vegetables here. I am eager to begin my garden.
In a nearby health food store, I purchased some lovely collard greens that were so vibrant and tender. I added some to this butternut squash and black beans
Why Should You Try This Stew?
- This Black Bean Butternut Squash Stew is so easy, satisfying, and delicious.
- It’s an ideal weeknight meal that comes together quickly and packs a lot of flavors.
- I love the combo of black beans, butternut squash, and collard greens in this stew because it has such a nice balance of flavors and textures. The stew is thickened with coconut milk and flavored with garlic, cayenne pepper, and Italian seasoning for a nice flavor kick.
- It is a healthy, vegetarian dish. Black beans give this stew a lot of protein, vitamins, and minerals without adding many calories. The butternut squash gives it some extra nutrition.
- This recipe makes about 6 servings, so it’s great for leftovers too!
- Coconut Oil: I use coconut oil. Coconut oil was chosen because of the numerous health benefits it provides. If you don’t have coconut oil, olive or avocado oil will work.
- Onion – Gives flavor to your beans. Yellow, white, or red onions work great in this recipe.
- Red Bell Pepper: Red bell pepper offers a citrusy and sweet flavor. They add beautiful colors. If you want your dish to be visually more appealing, you can use red, yellow, and green peppers.
- Garlic: Garlic is an essential ingredient in almost every savory dish, and the same is the case with this stew. It brings in an intense savory flavor which makes this stew more tasteful. I added 3 cloves for maximum flavor.
- Green onion: You get a grassy yet savory flavor by adding green onion.
- Butternut Squash: Butternut squash is the main ingredient in this stew. Butternut squash, like pumpkin, is a winter vegetable. It has a matte beige exterior and a dark orange inside. Butternut squash is widely available in supermarkets. Make sure to use fresh produce. It was peeled, split in half, deseeded, and chopped equally into ½ inch cubes.
- Black beans: You can use cans of black beans or dried ones. Sort through the debris and discard any broken dry black beans. Soak black beans for eight hours or overnight in water after rinsing. The next day, drain the water from the pot, but keep the black beans there and top them off with fresh water, approximately an inch above the beans’ surface. Bring it to a boil, then reduce the flame to low heat and let it simmer for about 40 minutes. Alternatively, make Instant Pot Black Beans.
- Tender collard greens: Kale would be an excellent substitute for the collard greens– or if you can’t eat kale for any reason, try a handful of spinach instead!
- Coconut Milk – Coconut milk is an essential component of this stew and many other Jamaican dishes. Coconut milk gives a creamy texture to this stew. You can substitute coconut milk with unsweetened soymilk or any other plant-based milk.
- Italian seasoning: Italian seasoning is a dried herb blend that gives this stew taste as well as aroma.
- Thyme – A must ingredient for this black bean butternut squash stew. Gives a lovely earthy flavor. If you do not have fresh thyme, you can use ½ teaspoon of dried thyme instead.
- Vegetable Broth: You can use any broth you have on hand and even make your own with vegetable peelings. If you are not vegan, you can use beef or chicken broth for a more rich and deep flavor. You can use water if you don’t have any broth on hand.
- Vegan bouillon cubes: These cubes are magical. They are made from vegetable stock and have a savory umami flavor. Adding bouillons means you don’t have to worry about adjusting the flavors of this stew. It is a shortcut to perfect taste. I used Edward & Son’s Not-Chick’n Bouillon Cubes.
- Cayenne pepper: I have used cayenne pepper to get a bit of heat from this stew. You can, however, use scotch bonnet pepper or paprika powder as per your liking.
- Allspice: This spice blend adds aroma and flavor to the stew.
How To Make Black Bean Butternut Squash Stew?
Making black bean butternut squash stew is quite simple and easy. But the results were simply amazing, a perfect blend of sweet, spicy, and just full of flavor.
- Heat oil in a large pot over medium-high heat. Cook onion, garlic, bell pepper, and green onions.
- Add butternut squash, black beans, Italian seasoning, and thyme, and stir to coat. Stir in coconut milk and vegetable broth. Bouillon cube, allspice, and cayenne pepper and bring to a boil, then reduce heat to simmer for 20 minutes.
- Stir in greens and cook for about 4 minutes.
- Serve warm, and enjoy!
It’s hearty enough to serve as a main dish on its own. However, this Black Bean Butternut Squash Stew would be deliciously served over brown rice or quinoa or my Cauliflower Rice Recipe, which is another favorite side dish option around here!
Serve with fluffy and buttery vegan mashed potatoes.
Delicious when served with gluten-free garlic knots.
- Check out the video on How To Peel And Chop Butternut Squash.
- I added coconut milk and used a pinch of allspice for a more tropical twist.
- I called it a stew, but it’s slightly different from, say, a typical chili and the consistency is much thicker than a soup.
- It’s super versatile, so it works well with pinto or kidney beans if you don’t have black beans.
- You can also add a nice kick from the jalapeño pepper.
- When purchasing butternut squash, ensure that it is firm to the touch. It should be neither too stiff nor too soft. The skin should also be matte. Make sure the vegetable doesn’t have any dark patches.
Frequently Asked Questions:
Are Black Beans Healthy?
Black beans have been and still are the staple of many Latin-American diets, and these frijoles negros have been the fuel source for generations of farmers.
It comes as no surprise that black beans have been continuously eaten in these cultures because it is an amazing, nutritiously compact food. In only a cup of black beans, there are 15 grams each of protein and fiber. This isn’t the first time I’ve extolled the virtues of foods that combine fiber and protein.
- A well-balanced diet with protein and fiber will keep you full and energized, making sure your body can function while keeping you from overeating. Beans of any kind, but specifically black beans, are such good food for anyone wanting to healthily maintain or lose weight, or stay away from “empty calories.”
- A particular feature of black beans is resistant starch, which is a type of indigestible fiber that passes through the small intestine without being turned into sugar, perfect for people with diabetes who need to keep their blood sugar under control.
- Black beans’ vitamin and mineral content hasn’t yet been mentioned, and it can’t be missed. Black beans have large amounts of thiamine, iron, magnesium, and folate, all vitamins and minerals that many are deficient in and take supplements for.
Is Butternut Squash Healthy?
Yes! Butternut squash is a wellspring of fiber, vitamins, minerals, and antioxidants. This is low in calories but high in vitamins A, C, B, potassium, and magnesium. All of which provide different health benefits.
Antioxidants help prevent or decrease cellular damage and inflammation, lowering your risk of developing various chronic diseases.
- According to some research, diets rich in the antioxidants inherent in butternut squash may help reduce the risk of some cancers. A meta-analysis of 18 research found that a high antioxidant intake (having vitamins C and B-carotene) was linked to a lower risk of pancreatic cancer.
- Butternut squash’s antioxidants may also protect against mental decline. A 13-year study examined the relationship between carotenoid consumption and cognitive performance. The findings reveal a correlation between the carotenoid-rich dietary pattern and the maintenance of cognitive function during aging.
- This has also been linked to a lower risk of heart disease due to its ability to control blood pressure and reduce inflammation. According to research, Carotenoids’ antioxidant and anti-inflammatory properties may help to protect against heart disease risks such as inflammatory indicators, high cholesterol, obesity, and hypertension.
- Diets high in fiber may help people lose weight over time. It is a source of both soluble and insoluble fiber. Soluble fiber, in particular, has been linked to fat loss and has been demonstrated to suppress appetite, which is imperative when trying to regulate your calorie intake.
How to Store Leftover Black Bean Butternut Squash Stew?
This stew can be refrigerated for up to 5 days if stored in an airtight container. It can be kept for a longer period of time in the freezer, but when thawed, the coconut milk may get curdled.
If you’re making a large amount to freeze, you may skip the coconut milk and use water instead. While reheating, add the coconut milk. Then serve with boiled rice or avocado slices.
- Other Delicious Black Bean Recipes To Try:
If you like and enjoy this recipe, please leave a comment to let me know your feedback.
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- Energy: 278 kcal / 1162 kJ
- Fat: 18 g
- Protein: 7 g
- Carbs: 24 g
- Preparation: 15 min
- Cooking: 25 min
- Ready in: 40 min
- For: 4 Servings
- 1 tablespoon coconut oil
- 1 medium onion, chopped
- 1/2 medium red bell pepper, diced
- 3 cloves garlic, minced
- 2 green onions, chopped
- 2 cups butternut squash, peeled, and cut into 1/2 inch cubes
- 1 (15-ounce) can black beans, drained and rinsed
- 1/2 teaspoon Italian seasoning
- 2 sprigs thyme
- 1 cup coconut milk
- 1 cup vegetable broth
- 1 vegan bouillon, (I used Edward & Son’s Not-Chick’n Bouillon Cubes)
- 1 cup tender collard greens, or kale or spinach, chopped (optional)
- 1/4 teaspoon Cayenne pepper
- Pinch of allspice, (optional)
- Heat oil in a large pot over medium-high heat. Add onions and bell peppers cook and cook until onions are soft, about 3 minutes. Stir in garlic and spring onion and cook for 1 minute
- Add butternut squash, black beans, Italian Seasoning, thyme and stir to coat. Stir in coconut milk, vegetable broth. bouillon cube, allspice, cayenne pepper and bring to a boil, then reduce heat to simmer for 20 minutes.
- Stir in leafy greens and cook for about 4 minutes, delicious served with brown rice and avocado.