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Black Bean & Squash Stew

Cozy Up with Black Bean & Squash Stew: A One-Pot Wonder

Delight in this Black Bean & Squash Stew, a hearty one-pot meal perfect for chilly evenings, packed with plant-based protein.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Comfort Food, Plant-based
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew Base
  • 1 tablespoon Olive oil Essential for sautéing vegetables and creating a flavorful base.
  • 1 medium Onion, diced Adds sweetness and depth when caramelized.
  • 1 medium Red bell pepper, diced Brings sweetness and vibrant color to the dish.
  • 1 medium Green bell pepper, diced (optional) Offers a fresher, sharper flavor.
  • 3 cloves Garlic, minced Deepens savoriness and enhances aroma.
For Seasoning
  • 1 teaspoon Ground cumin Infuses the stew with earthy warmth.
  • 1 teaspoon Chili powder Contributes robust flavor and mild heat.
  • 1 teaspoon Smoked paprika Adds rich smoky depth.
  • 1 teaspoon Dried oregano Provides a slightly peppery, herbaceous note.
For the Main Ingredients
  • 1 can Canned diced tomatoes, undrained Brightens the stew with acidity.
  • 4 cups Vegetable broth Forms the stew’s liquid foundation.
  • 1 can Canned black beans, rinsed and drained Rich source of plant-based protein.
  • 3 cups Cubed butternut squash (or sweet potato), peeled Adds natural sweetness and creamy texture.
  • 1 teaspoon Salt Essential for flavor enhancement.
  • 1 teaspoon Black pepper Essential for flavor enhancement.
For Garnishing
  • 4 sprigs Fresh thyme For garnish, adds vibrant finish.

Equipment

  • Large pot or Dutch oven

Method
 

Step‑by‑Step Instructions for Black Bean & Squash Stew
  1. Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and both bell peppers. Sauté for 8–10 minutes until soft.
  2. Stir in minced garlic, ground cumin, chili powder, smoked paprika, and dried oregano. Cook for 1 minute until fragrant.
  3. Pour in the undrained canned tomatoes and 4 cups of vegetable broth. Stir in cubed butternut squash and bring to a simmer.
  4. Reduce heat to low, cover, and simmer for 15–20 minutes until squash is tender but firm.
  5. Add rinsed black beans to the pot and cook uncovered for 5–10 minutes. Stir occasionally.
  6. Blend 1.5 to 2 cups of the stew until smooth, then stir back into the pot.
  7. Taste and adjust seasoning with salt and black pepper as needed. Serve hot, garnished with fresh thyme.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 600mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 1500IUVitamin C: 60mgCalcium: 80mgIron: 3mg

Notes

This Black Bean & Squash Stew simplifies cooking while delivering on taste, making it a go-to in any home cook's recipe collection.

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