Flavorful Butternut Squash Chickpea Stew
A creamy, plant-based stew combining tender butternut squash, protein-rich chickpeas, and vibrant spices. Naturally vegan, gluten-free, and fiber-packed, this one-pot meal is quick to make, comforting, and perfect for busy weeknights or meal prep. Serve with rice for a wholesome, satisfying dinner.
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.
