Butternut Squash Stew

It is really starting to be soup and stew season in the Northwest. We’ve been waking up to temperatures not much above freezing, and experiencing crisp evenings to boot. In other words, it’s just about perfect!

Though I have put the humble butternut squash to many uses (Soup, 4-Ingredient SoupCasseroleOrzoSmoothieRavioli), I had not, until now, turned it into the star of a stew.

And, let me assure you, it is the star of this stew.

This dinner comes together with about 10 minutes of prep time and an hour of passive simmering time. I think stew gets better with age, so, it’s best to make it a day or two in advance. The photo below is of “three day old” stew, and, I have to say, that is when it really shines because all the flavors have really melded together well at the 2-3 day point.

Butternut Squash Stew

Butternut Squash Stew | Test Kitchen Tuesday

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Serves: 4

Prep Time: 10 Minutes

Cook Time: 60 minutes


  • 1 tablespoon coconut oil (or olive oil)
  • 1 medium onion, chopped
  • 1 medium red, yellow, or orange bell pepper, chopped
  • 1-2 teaspoons cinnamon (If you love cinnamon, go with 2 teaspoons)
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon poultry seasoning
  • Pinch of red chili flakes (optional)
  • 2 cups peeled roasted butternut squash (or raw)
  • 5-6 Yukon gold potatoes, chopped (optionally peeled)
  • 3/4 cup chopped carrots
  • 1/2 cup sugar plum tomatoes, chopped in half
  • 1 can unsalted garbanzo beans (or 1.5 cups)
  • 4 cups low sodium vegetable broth (make your own)
  • Salt to taste – suggest 1/4-1/2 teaspoon


In a stock pot, heat oil on medium heat and add onions and bell pepper, sautéing until soft. Add spices and cook for another minute, stirring to combine.

Add all remaining ingredients and bring to a boil for about a minute. Reduce heat to low and let simmer for about an hour, or until potatoes and carrots are soft. Taste, and add additional salt if required.

Nutritional Breakdown:

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