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Overhead view of a crock of stew with a spoon and another partial crock - square

Butternut Squash Stew

Say hello to fall with this crave-worthy butternut squash stew recipe. Packed with quinoa, herbs, tomatoes, and leafy greens, this savory dish is as nourishing as it is delicious.
Course Soup
Cuisine American
Keyword butternut squash stew, quinoa, soup with quinoa, stew
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 cups
Calories 120kcal



  • 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 ½ - 1 inch cubes)
  • ¼ cup dry sherry (optional)
  • 2 handfuls arugula (or kale, or spinach - any leafy greens)


  • 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, ¼ 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
  • Enjoy


{Stovetop Version}
  1. Heat a stockpot large pot or Dutch oven on medium heat and add 2 tablespoons olive oil (not included in above recipe)
  2. Add onion and sauté for 6 minutes
  3. Add garlic, basil, oregano and salt and sauté for additional 2 minutes
  4. Add broth, sherry, water, squash and quinoa and bring to a boil
  5. Lower temperature to a simmer and cook for 15 minutes or until squash is done
  6. Add arugula and stir until wilted
  7. Serve
Helpful tips
  • Wear either latex or vinyl gloves when cutting and peeling butternut squash as it makes for clean hands.  There are a few things I can't stand on my hands - grease and butternut squash residue
  • Cut the squash into ½ inch to 1 inch cubes but don't stress is they aren't all uniform
  • You can make this vegetarian by switching out the chicken broth with vegetable broth.  I use chicken because I love the taste and vibrancy it adds to soups and stews
  • I'm using a multicolored quinoa, but any color will do
  • Rinse quinoa under cold water as it can remove Saponin which some people find bitter.  And anyway, it is always good to rinse all grains before cooking and eating
  • You can swap out arugula with kale or spinach


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