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Hearty squash and kidney beans stew garnished with fresh herbs.

Squash and Kidney Beans Recipe

A hearty and wholesome dish combining tender squash, protein-packed kidney beans, and robust spices—perfect for a satisfying plant-based meal that’s both nutritious and flavorful.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course main dish, vegan
Cuisine fusion
Servings 4 people
Calories 180 kcal

Ingredients
  

  • 2 cups squash, peeled and cut into bite-sized pieces
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 2 cups diced tomatoes (fresh or 1 can)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp coriander powder
  • Salt and black pepper to taste

Optional Additions for Extra Flavor

  • 1 cup vegetable broth (or water)
  • 1 tbsp olive oil
  • Fresh herbs (parsley or cilantro) for garnish
  • A splash of lemon juice or apple cider vinegar

Instructions
 

  • -Sauté Aromatics
    Warm the olive oil (if using) in a pot over medium heat.
    Add the chopped onion and minced garlic. Sauté for 2–3 minutes, or until soft and lightly golden.
    Add Squash
    Stir in the squash pieces and cook for about 2 minutes, allowing them to absorb the flavors from the aromatics.
    -Incorporate Spices
    Sprinkle in the cumin, paprika, coriander powder, salt, and black pepper.
    Stir well to coat the squash evenly with the seasonings.
    -Combine Tomatoes and Beans
    Pour in the diced tomatoes and add the kidney beans.
    Stir to distribute all ingredients evenly.
    -Add Liquid
    If desired, pour in vegetable broth or water to create a thicker or soup-like consistency.
    Bring the mixture to a gentle simmer.
    -Cook and Simmer
    Reduce the heat to low, cover, and let it simmer for 15–20 minutes, or until the squash is fork-tender.
    -Adjust Seasoning
    Taste and adjust salt, pepper, or spices as needed.
    Add a splash of lemon juice or vinegar if you like a tangy kick.
    -Garnish and Serve
    Top with fresh herbs and drizzle with a little olive oil if desired.
    Enjoy hot with your favorite side, or serve it as a standalone dish.

Notes

  • Squash Variety: Choose butternut or acorn squash for a naturally sweet taste; spaghetti squash works well if you prefer a lighter texture.
  • Thicker Consistency: Simmer uncovered for a few extra minutes to reduce liquid if you prefer a heartier stew.
  • Protein Boost: Add tofu cubes, chickpeas, or more beans for extra plant-based protein.
  • Storage Tip: Store leftovers in an airtight container in the refrigerator for up to 4–5 days.
  • Freezing Advice: This dish freezes well. Thaw overnight in the fridge and reheat on the stovetop.
  • Adjust the Spice: Feel free to add chili powder or fresh jalapeños for an extra kick.
Keyword Squash and Kidney Beans Recipe