Description
Butternut Squash and Quinoa Stew
This cozy Butternut Squash and Quinoa Stew is a celebration of autumn flavors, perfect for chilly days. Originating from the idea of combining wholesome ingredients into a nutrient-packed meal, this stew brings together tender butternut squash, protein-rich quinoa, and hearty chickpeas. The warm spices of cumin, turmeric, and cinnamon infuse every bite with a comforting depth, while slow cooking allows the flavors to meld beautifully. A bowl of this vibrant stew is not only delicious but also nutritious—ideal for a healthy and satisfying family dinner.
1 butternut squash, peeled and cubed
1 cup quinoa, rinsed
1 can (15 oz) chickpeas, drained and rinsed
1 can (15 oz) diced tomatoes
1 onion, chopped
2 carrots, chopped
4 cups vegetable broth
1 tsp ground cumin
1 tsp turmeric
1 tsp cinnamon
Salt and pepper to taste
Directions:
1. Peel and cube squash; chop onion and carrots.
2. Layer all ingredients in crockpot.
3. Cook on low for 5 hours.
4. Season with salt and pepper.
Prep Time: 10 mins
Kcal: 240 kcal/serving
Step-by-Step Guide
Follow these detailed instructions for the perfect stew. First, thoroughly rinse the quinoa under cold water in a fine-mesh strainer to remove its natural bitter coating. In a 5-6 quart slow cooker, combine the cubed butternut squash, chopped onion, and chopped carrots. Add the rinsed quinoa, drained chickpeas, and diced tomatoes with their juices. Pour in the vegetable broth. Sprinkle the ground cumin, turmeric, and cinnamon evenly over the top. Do not stir yet—this helps the spices cook without clumping. Cover and cook on LOW for 5 hours. After cooking, stir the stew vigorously; the squash should be tender and the quinoa will have released its starches, thickening the broth. Finally, season to taste with salt and pepper.
Serving Suggestions
This stew is a complete meal but can be elevated with simple additions. Serve it in deep bowls garnished with a dollop of plain Greek yogurt or a drizzle of tahini. Fresh herbs like chopped cilantro or parsley add a bright finish. For extra texture, top with toasted pumpkin seeds or crumbled feta cheese. A side of crusty whole-grain bread is perfect for soaking up the flavorful broth.
How-to Summary
In summary: Rinse quinoa and chop vegetables. Add all ingredients (except salt/pepper) to a slow cooker, layering spices on top. Cook on low for 5 hours. Stir well and season before serving.
Frequently Asked Questions
Can I cook this stew on the stovetop? Yes. Sauté onions and carrots first, then add remaining ingredients. Simmer covered for 25-30 minutes until squash and quinoa are tender.
How should I store and reheat leftovers? Store in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or microwave, adding a splash of broth if it thickens too much.
Is the quinoa added dry or cooked? Add it dry and rinsed. It will cook perfectly in the slow cooker, absorbing flavor and thickening the stew.
Can I use a different squash? Absolutely. Sweet potato, acorn squash, or pumpkin are excellent, hearty substitutes.
How can I make this stew creamier? Stir in a half-cup of coconut milk or light cream during the last 30 minutes of cooking for a rich, creamy texture.
Common Mistakes to Avoid
- Not rinsing the quinoa: This can leave a bitter taste in the final dish.
- Over-stirring before cooking: Layering ingredients, especially leaving spices on top, prevents clumping and ensures even flavor distribution.
- Overcooking: Stick to the 5-hour low cook time. Cooking too long can make the squash mushy and the quinoa gummy.
- Underseasoning: The slow cooker mellows flavors. Always taste and adjust salt and pepper at the end.
Conclusion
This Butternut Squash and Quinoa Stew is the epitome of healthy, hands-off comfort food. Packed with vibrant vegetables, plant-based protein, and warming spices, it delivers immense flavor and nutrition with minimal effort. By following the step-by-step guide and avoiding common pitfalls, you can create a foolproof meal that will become a staple in your autumn and winter rotation. Enjoy the cozy, satisfying warmth of this wholesome dish.