Butternut Squash Stew
This butternut squash stew is cozy, hearty, and packed with nourishing ingredients like quinoa, leafy greens, and fresh herbs. Whether made on the stovetop or in the Instant Pot, this dish is flavorful and wholesome, making it perfect for chilly fall days.
Servings 8 cups
Calories 120kcal
Equipment
Ingredients
- 1 large onion (chopped, but bigger than diced)
- 3 teaspoons garlic paste (or 3 cloves, crushed)
- 1 teaspoon basil (dried)
- 1 teaspoon oregano (dried)
- 1 teaspoon cumin
- 1 teaspoon salt
- 4 cups chicken broth (or veggie broth - to get it vegetarian)
- 1 cup water
- 1 cup quinoa (I used multicolored but any color will do)
- 14.5 ounces diced tomatoes (small can)
- 4 cups butternut squash (peeled and cut into 1/2 - 1 inch cubes)
- 1/4 cup dry sherry (optional)
- 2 handfuls arugula (or kale, or spinach - any leafy greens)
Instructions
- Place all the ingredients above except the arugula in the instant pot. Seal and make sure the knob is turned to the sealed position.1 large onion, 3 teaspoons garlic paste, 1 teaspoon basil, 1 teaspoon oregano, 1 teaspoon cumin, 1 teaspoon salt, 4 cups chicken broth, 1 cup water, 1 cup quinoa, 14.5 ounces diced tomatoes, 4 cups butternut squash, 1/4 cup dry sherry
- Press the pressure cook button (it should be on Normal and High) and set the timer to 10 minutes.
- Once the instant pot beeps, either let the pressure release naturally which will take 10 - 15 minutes, or wait 5 minutes, don an oven mitt and do a quick release by gently nudging the venting knob until the pressure is fully released and the stainless steel pressure indicator is all the way down.
- Unseal IP and add 2 large handfuls of arugula and stir until wilted.2 handfuls arugula
- Either transfer soup to a tureen or large serving bowl or ladle soup into crocks directly out the instant pot.
- Eat and enjoy.
Notes
{Stovetop Version}
- Heat a stockpot large pot or Dutch oven on medium heat and add 2 tablespoons olive oil (not included in above recipe)
- Add onion and sauté for 6 minutes
- Add garlic, basil, oregano and salt and sauté for additional 2 minutes
- Add broth, sherry, water, squash and quinoa and bring to a boil
- Lower temperature to a simmer and cook for 15 minutes or until squash is done
- Add arugula and stir until wilted
- Serve
Helpful tips
- Wearing latex or vinyl gloves makes peeling and cutting butternut squash much easier and keeps your hands clean. I can’t stand the sticky residue it leaves behind.
- Cut the squash into ½- to 1-inch cubes. Don’t worry if they’re not perfectly uniform—close enough is good enough.
- To make this recipe vegetarian, simply swap the chicken broth for vegetable broth. I usually stick with chicken broth because it adds a rich, vibrant flavor.
- I use multicolored quinoa for this stew, but any variety will work just fine.
- Be sure to rinse quinoa under cold water before cooking. This removes saponin, which can taste bitter, and it’s a good practice for any grain.
- Arugula gives the stew a peppery kick, but you can easily substitute it with kale or spinach.
Nutrition
Serving: 1cup | Calories: 120kcal | Carbohydrates: 13g | Protein: 2g | Sodium: 801mg | Potassium: 500mg | Fiber: 2g | Sugar: 3g | Vitamin A: 7620IU | Vitamin C: 30.4mg | Calcium: 79mg | Iron: 1.6mg