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butternut squash and cannellini bean stew

sandra
Warm up with this hearty butternut squash and cannellini bean stew! Packed with flavor, protein, and comfort, it's an easy, nourishing one-pot meal.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course dinner
Cuisine Mediterranean
Servings 4 peoples
Calories 280 kcal

Ingredients
  

Main Ingredients:

  • 1 medium butternut squash peeled and diced – Naturally sweet and creamy, this adds body to the stew.
  • 1 can 15 oz cannellini beans, drained and rinsed – Provides a protein-packed, velvety texture.
  • 1 small onion finely chopped – Adds depth and a rich, savory base.
  • 3 cloves garlic minced – Enhances flavor with an aromatic kick.
  • 2 medium carrots diced – Contributes a subtle sweetness and additional nutrients.
  • 2 celery stalks chopped – Balances the stew with a slight crunch.
  • 1 can 14 oz diced tomatoes – Brings acidity and richness to the broth.
  • 4 cups vegetable broth – A flavorful liquid base that ties everything together.
  • 1 tablespoon olive oil – For sautéing and enhancing depth of flavor.

Herbs & Spices:

  • 1 teaspoon smoked paprika – Adds a warm slightly smoky undertone.
  • 1 teaspoon dried thyme – A classic herb that pairs beautifully with squash.
  • ½ teaspoon ground cumin – Subtly enhances the earthiness.
  • ½ teaspoon salt adjust to taste – Balances and brings out all the flavors.
  • ¼ teaspoon black pepper – A mild kick to round out the seasoning.
  • 1 bay leaf – Infuses the broth with a delicate aromatic touch.

Optional Additions:

  • 1 cup chopped kale or spinach – Stir in at the end for extra nutrients.
  • ½ teaspoon chili flakes – For a bit of heat if you like spice.
  • ½ cup coconut milk – If you prefer a creamier texture.
  • Juice of ½ lemon or 1 teaspoon apple cider vinegar – Brightens up the flavors before serving.

Pro Tip: For a deeper flavor, roast the butternut squash beforehand to bring out its natural sweetness. Now that we have everything ready, let’s move on to the fun part—cooking this delicious, heartwarming stew!

Instructions
 

Step 1: Sauté the Aromatics

  • Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat.
  • Add the chopped onion, carrots, and celery, and sauté for about 5 minutes, stirring occasionally, until softened.
  • Stir in the minced garlic and cook for another 30 seconds, just until fragrant.
  • Pro Tip: A gentle sauté brings out the natural sweetness of the vegetables, creating a flavorful base for the stew.

Step 2: Build the Flavor

  • Add the diced butternut squash, diced tomatoes, and cannellini beans to the pot.
  • Sprinkle in the smoked paprika, dried thyme, cumin, salt, and black pepper, stirring well to coat the vegetables with seasoning.
  • Pour in 4 cups of vegetable broth and drop in the bay leaf. Stir everything together.
  • Flavor Boost: If you want a richer taste, let the spices toast for an extra 30 seconds before adding the broth.

Step 3: Simmer to Perfection

  • Bring the stew to a gentle boil, then reduce the heat to low.
  • Cover and let it simmer for 20–25 minutes, or until the butternut squash is fork-tender and the flavors have melded beautifully.
  • Stir occasionally to prevent sticking.
  • Time Saver: If using an Instant Pot, set it to Pressure Cook (Manual) for 8 minutes, then do a quick release.

Step 4: Final Touches

  • Remove the bay leaf and taste for seasoning. Adjust with more salt or pepper if needed.
  • For extra greens, stir in chopped kale or spinach in the last 5 minutes of cooking.
  • If you prefer a creamier texture, swirl in ½ cup of coconut milk before serving.
  • Finish with a splash of lemon juice or apple cider vinegar to brighten the flavors.
  • Pro Tip: For a thicker consistency, mash some of the butternut squash and beans with a spoon before serving.

Step 5: Serve and Enjoy

  • Ladle the stew into bowls and garnish with fresh herbs or a drizzle of olive oil for extra depth.
  • Pair with crusty bread, quinoa, or brown rice for a satisfying meal.
  • Now, sit back, grab your spoon, and enjoy a bowl of warm, nourishing goodness!

Notes

Nutrition Information (Per Serving)
  • Calories: 280 kcal
  • Total Fat: 6g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 480mg
  • Carbohydrates: 45g
  • Fiber: 10g
  • Sugar: 8g
  • Protein: 12g
Keyword Butternut squash and cannellini bean stew