Spiced Butternut Squash Stew

Warm up with a comforting bowl of Spiced Butternut Squash Stew, a hearty, plant-based dish bursting with cozy flavors and vibrant colors. This delightful stew combines tender butternut squash, carrots, and protein-packed chickpeas simmered in a fragrant blend of cumin, coriander, and cinnamon, with a subtle kick from optional red pepper flakes. A hint of coconut milk adds luxurious creaminess, while fresh ginger and garlic infuse every bite with aromatic depth. Finished with wilted baby spinach and a sprinkle of fresh cilantro, this vegan-friendly recipe is nutrient-rich, gluten-free, and perfect for weeknight dinners or meal prep. Serve it steaming hot with crusty bread or rice for a satisfying, soul-nourishing meal. Ready in under an hour, it’s a one-pot wonder you’ll want to make on repeat!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tbsp olive oil
• 1 large yellow onion, diced
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tsp ground cumin
• 1 tsp ground coriander
• 0.5 tsp ground cinnamon
• 0.25 tsp red pepper flakes (optional)
• 4 cups butternut squash, peeled and cubed
• 2 medium carrots, sliced
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes
• 4 cups vegetable broth
• 0.5 cup coconut milk (optional for creaminess)
• 2 cups baby spinach
• 1 tsp salt
• 0.5 tsp black pepper
• 2 tbsp fresh cilantro, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 4

Add the ground cumin, coriander, cinnamon, and red pepper flakes (if using). Stir for 30 seconds to toast the spices.

Step 5

Add the cubed butternut squash, sliced carrots, chickpeas, diced tomatoes, and vegetable broth to the pot. Stir to combine.

Step 6

Bring the stew to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the squash and carrots are tender.

Step 7

If using coconut milk, stir it in during the last 5 minutes of cooking for added creaminess.

Step 8

Add the baby spinach and stir until wilted, about 2 minutes.

Step 9

Season the stew with salt and black pepper to taste.

Step 10

Serve hot, garnished with fresh cilantro if desired.

Nutrition Facts

Serving size	(2670.7g)

Amount per serving	% Daily Value*
Calories	1981.4

Total Fat 79.2g	0%
Saturated Fat 32.6g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 7095.9mg	0%
Total Carbohydrate 278.6g	0%
Dietary Fiber 76.6g	0%
Total Sugars 65.1g
Protein 69.4g	0%

Vitamin D 0IU	0%
Calcium 908.0mg	0%
Iron 33.3mg	0%
Potassium 6128.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.9%

Protein: 13.2%

Carbs: 52.9%