Wednesday, December 7, 2016

Butternut Squash and Kale Stew with Quinoa

It's beginning to feel a lot like winter. Colder temperatures put me in the mood for homemade soups and stews. This warming stew combines healthy ingredients such as butternut squash, a good source of vitamins A and C; kale, high in vitamins A, C and K; and quinoa, a plant-based protein that is an excellent source of the B-complex vitamins and minerals such as iron, manganese and others. A tomato base and spicy red pepper flakes round out this hearty stew.

Tip: I sometimes buy butternut squash pre-diced and packaged. I think it's a bit more expensive, but a huge time-saver and eliminates the hassle (and risk) of cutting and peeling a butternut squash. I store the diced squash in the freezer and let it thaw before using in a recipe.

Butternut Squash & Kale Stew with Quinoa

2 tablespoons avocado oil (or olive oil)
1 large onion, diced
2 cups cubed butternut squash
3 garlic cloves, peeled and minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon red pepper flakes (for less heat use 1/4 tsp.)
1 Tablespoon Champagne vinegar
1 can (14.5 oz.) diced tomatoes
4 cups vegetable broth
1/2 cup dry quinoa, rinsed
2 to 3 cups kale, torn into bite-sized pieces
Coarse salt and freshly ground pepper


1) In a Dutch oven, heat the oil over medium heat. Add the diced onion and a pinch or two of coarse salt. Cook, stirring, until onion is soft, about 5 minutes. Add the butternut squash and another pinch of salt and cook, stirring occasionally, for 3 to 4 minutes. Stir in the minced garlic, cumin, coriander and red pepper flakes and cook, stirring constantly, for 1 minute. Add the vinegar and stir.

2) Add the diced tomatoes, broth and quinoa, and a little more salt. Cover and let simmer over low heat until squash is tender and quinoa is cooked, about 30 to 40 minutes.

3) About 5 to 10 minutes before stew is done cooking, add the kale and stir. Taste, season with salt and freshly ground pepper and taste again. This stew is good served with a sprinkling of grated Parmesan cheese on top. Next time I will try adding a 15-ounce can of Navy beans during step 2 for some added protein and texture.

Adapted from Love & Lemons.


  1. I wish I liked butternut squash because this sounds delicious!

    My daughter has been shopping at the new Lowe's Foods grocery store and she said you can take any produce to the chopping station and they will prep it for you for no charge!! How awesome is that? They also have a fresh herb garden on the produce dept where you can just snip the amount of any herb you need and then pay for only that. I have to go check out that store!

    1. Those are such awesome ideas! I especially like the fresh herb idea. I don't like having to buy an expensive package of fresh (or sometimes not-so-fresh) herbs and only needing a small amount with the rest going to waste. Great innovation by Lowes.

  2. This looks so good and hearty! Perfect for these chilly months. And I bet it taste even better the next day. Thanks for sharing the recipe, Claudia. Cheers, L

  3. This looks fabulous! I am going to give it a try over the holidays! Merry Christmas Claudia!!


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