This hearty butternut squash and chickpea stew is a comforting, nutrient-packed meal perfect for busy weeknights.
Bursting with plant-based protein, fiber, and healthy fats, it’s naturally vegan and gluten-free.
The combination of warming spices, creamy coconut milk, and tender squash makes it satisfyingly rich while remaining light.
Quick, easy, and wholesome, it’s ideal for everyday family dinners or meal prep.
Flavorful Butternut Squash Chickpea Stew
Equipment
- 1 large saucepan or deep pan
- 1 wooden spoon or spatula
- 1 knife
- 1 chopping board
- 1 Measuring Spoon Set
- 1 citrus zester or grater
- 1 can opener
Ingredients
- 2 tbsp olive oil
- 1 medium white onion finely chopped
- 2 garlic cloves minced
- ½ red chili pepper finely chopped
- ½ large butternut squash approx. 300g, peeled and cubed
- 2 tsp smoked paprika
- 1 tsp ground turmeric
- 1 tsp ground cinnamon
- Zest and juice of 1 clementine
- 1 can light coconut milk 400g
- 1 can chickpeas 400g, drained and rinsed
- 2 cups kale chopped
- ¼ tsp salt
- ¼ tsp black pepper freshly ground
- 1 small bunch fresh coriander finely chopped
Instructions
- Prepare the Aromatics: Start by gathering your aromatics: the onion, garlic, and chili. Peel and finely chop the white onion, ensuring the pieces are small enough to soften quickly but large enough to retain texture. Mince the garlic cloves until almost paste-like to release their full aroma. Slice the red chili finely, keeping some seeds if you like a touch of heat. These aromatics will form the flavor base of the stew.
- Heat the Olive Oil: Place a large, heavy-bottomed saucepan or deep pan over medium heat. Add 2 tablespoons of olive oil and allow it to warm until it shimmers but does not smoke. Olive oil provides a subtle fruitiness that complements the squash and spices. Swirl the pan gently to coat the base evenly.
- Sauté the Onion: Add the chopped onion to the warm oil. Cook gently for 3–4 minutes, stirring occasionally with a wooden spoon. You want the onions to become translucent and slightly soft without browning too much. This slow sautéing enhances the natural sweetness of the onion, creating a rich flavor foundation.
- Add Garlic and Chili: Once the onions are softened, stir in the minced garlic and red chili. Cook for an additional 2–3 minutes, stirring frequently. The garlic should release its fragrance, and the chili will start infusing the oil with a gentle warmth. Take care not to burn the garlic, as it can turn bitter.
- Prepare the Butternut Squash: While the aromatics are cooking, peel the butternut squash and cut it in half. Scoop out the seeds and slice the flesh into roughly 1-inch cubes. Evenly sized pieces ensure the squash cooks consistently, softening perfectly while still holding a slight bite.
- Toast the Spices and Squash: Add the cubed squash, 2 teaspoons smoked paprika, 1 teaspoon turmeric, and 1 teaspoon cinnamon to the pan. Pour in the clementine juice and sprinkle in the zest. Stir thoroughly to coat the squash with the spices and citrus. Increase the heat to medium-high and cook for 5–7 minutes, stirring occasionally. The goal is to slightly caramelize the squash, intensifying its natural sweetness and infusing it with the warm, fragrant spices.
- Add Coconut Milk and Simmer: Pour in the can of light coconut milk and gently stir until fully incorporated with the spiced squash mixture. Cover the pan with a lid and reduce the heat to medium-low. Let the stew simmer for 15–20 minutes, checking occasionally and stirring to prevent sticking. If the sauce becomes too thick, gradually add small amounts of water to reach your preferred consistency. If it seems too thin, whisk in 2 tablespoons of coconut flour or 1 tablespoon of cornflour to thicken naturally.
- Incorporate Chickpeas and Kale: Drain and rinse the chickpeas, then stir them into the simmering stew. Add the chopped kale and continue cooking for 10–15 minutes. The kale should wilt slightly while retaining a vibrant green color, and the squash should become tender but not mushy. Stir occasionally to combine all ingredients and ensure even cooking.
- Season and Finish: Taste the stew and season with ¼ teaspoon salt and ¼ teaspoon freshly ground black pepper, adjusting to your preference. Chop a small bunch of fresh coriander and sprinkle over the stew just before serving. The coriander adds a bright, fresh contrast to the rich, spiced coconut base.
- Serve and Enjoy: Serve the stew hot, ideally with a side of fluffy basmati rice or your favorite grain. This stew also works wonderfully on its own as a hearty, comforting bowl. The combination of tender squash, protein-packed chickpeas, and lightly wilted kale ensures a satisfying, nutrient-dense meal that is perfect for family dinners or meal prep.
Notes
- Use firm, fresh butternut squash for the best texture; avoid squash that is overly soft or bruised.
- Coconut milk adds creaminess without dairy, but light coconut milk keeps the stew lower in saturated fat.
- For a milder version, remove the chili seeds or reduce the amount used.
- Chickpeas can be swapped for other legumes like white beans or lentils if desired.
- Adjust the consistency with water or coconut flour depending on whether you prefer a soupier or thicker stew.
- Fresh coriander at the end brightens the flavor and balances the rich coconut base.
Chef’s Secrets To Maximize Flavor
To achieve the deepest flavor, take your time with the aromatics.
Sautéing the onions until translucent and slightly golden releases natural sugars, creating a subtly sweet base.
Toasting the spices along with the squash for a few minutes intensifies their aroma and ensures a balanced, layered taste.
Using both the zest and juice of the clementine adds a delicate citrus brightness, cutting through the richness of the coconut milk.
For an extra depth of flavor, you can roast the squash beforehand for a caramelized edge or use a splash of vegetable broth instead of water when adjusting the sauce consistency.
Serving Suggestions For Family Meals
This stew is versatile and pairs beautifully with simple sides.
Serve over steamed basmati or jasmine rice for a classic comfort bowl, or try it with quinoa for a protein-rich twist.
For added texture, sprinkle toasted pumpkin seeds or slivered almonds on top.
A dollop of vegan yogurt can also add creaminess and a tangy contrast.
Pair it with a crisp green salad or warm, crusty bread to make a complete, satisfying meal that appeals to both adults and children.
Storage Tips To Keep Fresh
Allow the stew to cool slightly before storing.
Transfer leftovers into an airtight container and refrigerate for up to 4 days.
To reheat, warm gently on the stovetop or in the microwave, adding a splash of water or coconut milk if the sauce has thickened.
For longer storage, this stew freezes well for up to 3 months.
Thaw in the fridge overnight and reheat slowly to preserve texture and flavor.
Avoid overcooking kale when reheating to maintain its vibrant color and subtle crunch.
Frequently Asked Questions
1. Can I make this stew spicier?
Yes! Add extra chili or a pinch of cayenne pepper when sautéing the aromatics. You can also stir in a dash of smoked paprika at the end for additional heat.
2. Can I use frozen butternut squash instead?
Absolutely. Frozen squash works well but may release extra water. Reduce added liquid or simmer a little longer to achieve the desired thickness.
3. Is this stew suitable for meal prep?
Yes, it’s perfect for meal prep. The flavors actually deepen after a day or two in the fridge. Store in individual portions for easy lunches or dinners throughout the week.
4. Can I substitute kale with other greens?
Definitely. Spinach, Swiss chard, or collard greens are excellent alternatives. Add delicate greens like spinach at the very end to avoid overcooking.
5. How can I thicken the stew naturally?
If the stew is too thin, use coconut flour or cornstarch to thicken. Alternatively, lightly mash a few of the cooked chickpeas or squash cubes into the sauce for a natural, creamy consistency without extra ingredients.
