Name: Squash and Kidney Beans Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: • 1 medium butternut squash (or acorn squash), peeled and diced; • 1 can (15 oz) kidney beans, drained and rinsed; • 1 small onion, chopped; • 2 cloves garlic, minced; • 1 can (14.5 oz) diced tomatoes; • 2 cups vegetable broth; • 1 teaspoon cumin; • ½ teaspoon smoked paprika; • ½ teaspoon chili powder (optional, for heat); • ½ teaspoon salt; • ¼ teaspoon black pepper; • 1 tablespoon olive oil; • 1 teaspoon dried oregano; • ½ teaspoon turmeric (optional, for added depth); • 1 cup fresh spinach or kale (optional, for extra greens); • 1 tablespoon lime or lemon juice (for freshness); • Fresh cilantro or parsley for garnish

Description

This hearty and flavorful Squash and Kidney Beans Stew is a comforting dish packed with protein, fiber, and rich spices. Perfect for a cozy meal, this dish can be enjoyed as a main course or served over rice, quinoa, or crusty bread.

Ingredients

• 1 medium butternut squash (or acorn squash), peeled and diced

• 1 can (15 oz) kidney beans, drained and rinsed

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1 can (14.5 oz) diced tomatoes

• 2 cups vegetable broth

• 1 teaspoon cumin

• ½ teaspoon smoked paprika

• ½ teaspoon chili powder (optional, for heat)

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 1 tablespoon olive oil

• 1 teaspoon dried oregano

• ½ teaspoon turmeric (optional, for added depth)

• 1 cup fresh spinach or kale (optional, for extra greens)

• 1 tablespoon lime or lemon juice (for freshness)

• Fresh cilantro or parsley for garnish

Instructions

1. Sauté Aromatics: In a large pot or Dutch oven, heat olive oil over medium heat. Add chopped onions and sauté for 3 minutes until softened. Add garlic and cook for another 1 minute.

2. Add Squash & Spices: Stir in diced squash, cumin, paprika, chili powder, salt, black pepper, oregano, and turmeric. Cook for 2 minutes, allowing the spices to become fragrant.

3. Simmer: Pour in the diced tomatoes and vegetable broth. Bring to a simmer, cover, and cook for 15-20 minutes until the squash is tender.

4. Add Beans & Greens: Stir in kidney beans and cook for another 5 minutes. If using, add spinach or kale and stir until wilted.

5. Finish & Serve: Stir in lime or lemon juice for brightness. Taste and adjust seasoning if needed. Serve hot, garnished with fresh cilantro or parsley.

Notes

• For a thicker stew, mash some of the squash before serving.

• Make it spicy by adding red pepper flakes or a diced chili.

• Swap kidney beans for black beans or chickpeas if desired.

• Serve over brown rice, quinoa, or crusty bread for a complete meal.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Main Dish, Stew
Method: Stovetop

Nutrition

Serving Size: 1 bowl
Calories: 230
Sugar: 7g
Sodium: 400mg
Fat: 5g
Saturated Fat: 0.5g
Unsaturated Fat: 4.5g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 9g
Protein: 10g
Cholesterol: 0mg

Keywords: Squash stew, kidney beans, vegan comfort food, protein-packed, hearty stew, fall recipes