Butternut Stew with Beans – Simple Veggie Comfort Food
A tasty, warming Butternut Stew with Beans that is as comforting as it is delicious. It’s packed with flavour and goodness and is easy to prepare as a mid-week meal. Naturally gluten free, dairy free, vegetarian and vegan. Butternut Squash Stew is perfect served with rice.
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Butternut Stew with Beans – a bowl of veggie comfort
If you’re looking for a great gluten free, veggie meal option, this simple Butternut Stew with Beans may be what you need. It’s hearty and delicious, packed with goodness and naturally ‘free from’. Having made it a few times at GFHQ as a family meal, I knew it had to be shared.
Even though it’s Vegan, it’s a filling bowl that warms you from the inside and keeps you sustained. Plus, it’s quick to prepare and can also be made ahead when you’re short of time…
What’s in this recipe for Butternut Stew? – Ingredients and alternatives
Like most stews and casseroles, Butternut Stew uses a range of ingredients, most of which can be easily subbed and switched for preference and dietary need. And yes… that includes the butternut squash! So what are your options?
- Butternut Squash – Switch for alternative firm squashes, pumpkin or sweet potato.
- Onion and Garlic – If you can’t tolerate these or are low FODMAP, you might try alternatives such as garlic-infused oil, the green tops of spring onions, a handful of chives, or throw in some extra herbs and spices of choice. You could even add some fresh cubed fennel for a light aniseed hit. I found this post which may also help in choosing…
- Olive Oil or any other oil of choice!
- Seasoning – I use smoked paprika (not hot), Italian herbs and a little salt and pepper. But any seasoning works… from Indian spices to favourite herbs, or heating it up with chilli!
- Vegetable stock is important to flavour. Use the brand you like best!
- Tomatoes offer tangy richness in the flavour profile. If you can’t eat them, leave them out for an alternative stew experience.
- Kale – Kale is one of those leaves that people either love or hate… If you’re in the latter camp, switch it for spinach, chard, broccoli, beet greens, a little cabbage or even some Brussels sprouts.
- Butterbeans – Beans bring heartiness and great nutrition to Butternut Stew… But you can sub for any number of alternatives… Kidney beans; chickpeas; black beans; cannellini beans, broad beans, borlotti beans, etc
- Peanuts are optional. Or change them for cashews, pine nuts, pumpkin seeds, or even crushed walnuts!
Butternut Squash Stew or Butternut Casserole?
The difference between stew and casserole is (apparently) how it’s cooked… A stew is cooked in a large pan on the hob or stove top, while a casserole goes in the oven.
I make this recipe as a Butternut Squash STEW on the hob. However… There is no reason why it can’t be converted to a casserole.
My advice for the oven method would be to fry up the onions and garlic, followed by the butternut and paprika as per the recipe, but in a casserole pot on the hob. Then… add the rest of the ingredients (except the peanuts) and stir… Pop it all in the oven for half an hour or so until cooked. And lastly throw in the peanuts just before serving so they’re still crunchy.
Get ahead…
Whether you make it as Butternut Stew or Butternut Casserole, you can make it ahead if you need to. Simply cook the whole thing (without the peanuts) up to 2 days ahead, then reheat and add the peanuts just before serving.
Can I freeze the leftovers?
Yes. The recipe makes plenty of stew, so you may have some leftovers for another day. Pop them in an airtight container in the fridge and reheat up to 2 days later. OR… freeze them in an airtight container for up to 2 months.
When ready to eat, defrost and heat them either in a microwave or saucepan until piping hot.
How to serve Butternut Stew
You can enjoy Butternut Stew as it is with no accompaniment, but it’s best eaten with a lightly ‘carby’ gluten free side…
- Rice (white, red, brown, wild)
- Quinoa (any colour) – Use my guide on How to Cook Quinoa Perfectly.
- Buckwheat – A side of seasoned groats make a lovely change! Check out my Buckwheat guide.
- Gluten Free ‘Cous Cous’ (available in many supermarkets in free from aisles)
- A hunk of gluten free bread or toast. My crusty Gluten Free Baguette or Ciabatta Rolls are perfect.
- Gluten Free Flatbread (good for mopping up) – I recommend my recipes for Indian Flatbread or Gluten Free Roti.
- You can even add Gluten Free Dumplings during the cooking process!
Ready to make Butternut Stew?
Thank you for reading. The recipe for Butternut Squash Stew with Beans is below. Let me know if you have any questions… Leave a comment at the bottom, message me on social media (Facebook, Instagram, Pinterest) or send me an email at kate@glutenfreealchemist.com
For lots more meal ideas, head over to my dedicated Gluten Free Meals index. And for everything else, the Main Gluten Free Index is a great place to inspire your gluten free kitchen.
All shared with my love for free
Butternut Squash Stew with Beans
Key equipment
- chopping board
- vegetable peeler
- sharp vegetable knife
- hob
- large saucepan
- measuring jug
Ingredients
- 1 medium butternut squash (peeled & cubed) – or use pumpkin or sweet potato
- 1 large onion (chopped or sliced)
- 2 large cloves garlic (crushed)
- 1 to 2 tbsp olive oil (to fry)
- 1 tsp smoked paprika powder (not hot paprika powder)
- 400 g tinned chopped tomatoes
- 220 ml vegetable stock (measured from 350 ml boiling water + 1 vegetable stock cube). The extra 'leftover' stock can be added to the pot as required (see method)
- 2 tsp Italian dried herbs (or a mix of oregano; thyme; basil; marjoram; etc)
- 120 g kale (washed and rough-chopped) – tough stalks removed (Or use a couple of handfuls of spinach instead)
- 400 g tinned butterbeans
- salt & pepper to taste
- 90 g raw unsalted peanuts
Instructions
- Peel and cube the butternut squash and set aside.
- In a very large saucepan, gently fry the onion and garlic in the olive oil until the onion is translucent and soft.
- Add the butternut squash and paprika and stir well. Allow to cook gently for a couple of minutes.
- Add the tinned tomatoes and vegetable stock and stir through.
- Bring to a simmer and cook gently until the butternut squash is starting to soften (about 15 to 20 minutes). Add more stock/water as required.
- Add the herbs and stir.
- Add the kale and butterbeans and salt and pepper to taste. Mix through well and allow to simmer until the kale has wilted and softened (5 to 10 minutes), stirring intermittently.
- Lastly, throw in the peanuts and stir through.
- Serve with white, brown, red or wild rice; or seasoned quinoa.
Notes
Nutrition
© 2019-2026 Kate Dowse All Rights Reserved – Do not copy or re-publish this recipe or any part of this recipe on any other blog, on social media or in a publication without the express permission of Gluten Free Alchemist
Butternut Stew shared with
- Fiesta Friday #561 with Angie
- Full Plate Thursday #746 with Miz Helen’s Country Cottage
I love butternut squash! Do you think this would work on the slow cooker?
Yes… It should be absolutely fine. I would suggest leaving the peanuts out until you are ready to eat it though xx