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If you’re looking for a comforting, nutritious, and flavorful meal, this recipe for squash and kidney beans is the perfect choice. Whether you’re in the mood for a butternut squash and kidney bean chili or a butternut squash and kidney bean curry, this guide will help you create a delicious dish. Packed with protein, fiber, and rich flavors, this stew or chili is ideal for vegetarians, vegans, and meat-lovers alike.
Why You Should Try This Recipe
- Nutrient-Dense: Butternut squash is rich in vitamins A and C, while kidney beans provide protein and fiber.
- Easy to Make: Whether you cook it on the stove, in a slow cooker, or bake it, this recipe requires minimal effort.
- Versatile: You can customize this dish into a curry, chili, or stew depending on your preference.
- Perfect for Meal Prep: This dish stores well and tastes even better the next day!
Ingredients
To make this hearty butternut squash and kidney bean stew, you’ll need:
- 1 medium butternut squash, peeled and diced
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) tomatoes, diced
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 cup vegetable broth
- 1 bell pepper, chopped
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp chili powder (adjust for spice preference)
- 1/2 tsp turmeric (for curry variation)
- 1 tsp coriander powder
- 2 tbsp olive oil
- Salt and pepper to taste
- Optional: 1/2 cup coconut milk (for creamier curry)
Step-by-Step Instructions
1. Preparing the Ingredients
- Start by peeling and dicing the butternut squash into bite-sized pieces.
- Chop the onion, bell pepper, and garlic.
- Drain and rinse the kidney beans.
2. Cooking on the Stove
- Heat olive oil in a large pot over medium heat.
- Add chopped onions and garlic. Sauté for 2-3 minutes until fragrant.
- Stir in bell pepper, butternut squash, and all spices (cumin, paprika, chili powder, turmeric, and coriander powder).
- Add diced tomatoes and kidney beans. Mix well.
- Pour in the vegetable broth and bring to a simmer.
- Cover and let cook for about 20-25 minutes, or until the butternut squash is soft.
- If making a butternut squash and kidney bean curry, add coconut milk in the last 5 minutes of cooking.
- Taste and adjust seasoning.
- Serve warm with rice, bread, or over quinoa.
3. Slow Cooker Version (Turkey Butternut Squash Chili Slow Cooker)
- Follow steps 1-3 above but skip sautéing.
- Place all ingredients in a slow cooker.
- Add cooked ground turkey if making a turkey butternut squash chili slow cooker.
- Cook on low for 6-8 hours or high for 3-4 hours.
- Stir, adjust seasoning, and serve.
4. Baked Recipe Squash and Kidney Beans
- Preheat oven to 375°F (190°C).
- Combine all ingredients in a baking dish.
- Cover with foil and bake for 45-50 minutes, stirring halfway through.
- Remove from oven, stir well, and serve hot.
Recipe Variations
Lentil Butternut Squash Chili
- Add 1/2 cup of red lentils for an extra protein boost.
- Increase the broth by 1/2 cup to accommodate the lentils.
- Cook as directed, allowing an additional 10 minutes for lentils to soften.
Three Sisters Corn, Beans, Squash Recipe
- Add 1/2 cup of corn kernels to celebrate the traditional Native American “Three Sisters” ingredients (corn, beans, and squash).
- This version pairs well with cornbread!
Butternut Squash Chilli: Jamie Oliver Style
- Roast butternut squash cubes in the oven first for a deeper, caramelized flavor.
- Add smoked paprika and a pinch of cinnamon for extra warmth.
Butternut Squash and Cannellini Bean Stew
- Substitute kidney beans with cannellini beans for a milder, creamier texture.
- Use rosemary and thyme instead of chili spices.
- Serve with crusty bread.
Butternut Squash Chili Vegetarian Version
- Follow the base recipe without meat.
- Add extra vegetables like zucchini or mushrooms.
- Top with avocado, fresh cilantro, and a squeeze of lime.
Serving Suggestions
- Rice or Quinoa: Great for soaking up the flavors.
- Crusty Bread: Perfect for dipping.
- Tortilla Chips: Adds crunch to the chili.
- Greek Yogurt or Sour Cream: Balances the spice.
- Fresh Herbs: Cilantro, parsley, or green onions enhance flavor.
Storage & Meal Prep Tips
- Store in an airtight container in the refrigerator for up to 5 days.
- Freeze for up to 3 months.
- Reheat on the stovetop or microwave before serving.
Health Benefits
This healthy recipe for squash and kidney beans is packed with nutrients:
- High in Fiber: Aids digestion and promotes gut health.
- Rich in Vitamins: Butternut squash provides vitamin A for eye health.
- Plant-Based Protein: Kidney beans and lentils make this dish a great vegetarian protein source.
- Low in Fat: No heavy creams or excess oils make this dish a heart-healthy choice.
Final Thoughts
Whether you prefer a hearty butternut squash and kidney bean chili, a warming curry, or a baked recipe for squash and kidney beans, this dish is easy, nutritious, and bursting with flavor. It’s the perfect addition to your meal rotation, offering flexibility and endless variations to suit your taste.
Frequently Asked Questions (FAQs)
Q: Can I make this dish ahead of time? A: Absolutely! The flavors develop even more over time, making it a great meal prep option.
Q: Can I use frozen butternut squash? A: Yes! Frozen squash works well and reduces prep time.
Q: What can I use instead of kidney beans? A: Cannellini beans, black beans, or chickpeas are great alternatives.
Q: How do I make it spicier? A: Add extra chili powder, cayenne pepper, or fresh jalapeños.
Try it today and enjoy a delicious, comforting meal that’s as good for your body as it is for your taste buds!
Have you tried this recipe? Let us know in the comments!
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 cup vegetable broth
- 1 bell pepper, chopped
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp chili powder (adjust to taste)
- 1/2 tsp turmeric (for curry variation)
- 1 tsp coriander powder
- Salt and pepper to taste
- Optional: 1/2 cup coconut milk (for a creamier curry version)
Instructions
- Prepare the Ingredients
- Peel and dice the butternut squash into bite-sized pieces.
- Chop the onion, bell pepper, and garlic.
- Drain and rinse the kidney beans.
- Cook the Base
- Heat olive oil in a large pot over medium heat.
- Add chopped onions and garlic. Sauté for 2-3 minutes until fragrant.
- Stir in bell pepper, butternut squash, and spices (cumin, paprika, chili powder, turmeric, and coriander powder).
- Simmer the Stew/Chili
- Add diced tomatoes and kidney beans. Mix well.
- Pour in the vegetable broth and bring to a simmer.
- Cover and cook for about 20-25 minutes until the butternut squash is soft.
- If making a butternut squash and kidney bean curry, stir in coconut milk in the last 5 minutes of cooking.
- Taste and adjust seasoning as needed.
- Serve
- Serve warm with rice, bread, or over quinoa.
- Garnish with fresh cilantro, avocado, or a squeeze of lime if desired.
Notes
- For a turkey butternut squash chili slow cooker version, add cooked ground turkey and let it cook on low for 6-8 hours.
- For a baked recipe squash and kidney beans, combine all ingredients in a baking dish, cover, and bake at 375°F (190°C) for 45-50 minutes.
- To make it spicier, add more chili powder or fresh jalapeños.
- Store leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
