Instant Pot Butternut Squash Black Bean Stew Recipe
Butternut Squash Black Bean Stew is a comfort food classic ! An easy, 20 minute, ultra delicious recipe you’ll eat all season long. Vegan, gluten free recipe with Instantpot and stovetop instructions.
Servings: 9 cups
Calories: 189kcal
Ingredients
- 1 tablespoon oil
- 2 cups butternut squash diced into bite size pieces
- 1 15-ounce can black beans, drained and rinsed
- 1 cup coconut milk
- 1 cup vegetable broth
- 1 medium onion chopped
- 1 medium red bell pepper diced
- 1 cup baby spinach chopped
- 3 cloves garlic minced
- 1 bay leaf
- 1 Tablespoon lemon or lime juice
Seasoning :
- 1 teaspoon coriander cumin powder
- ½ teaspoon 21 seasoning salute see notes
- ¼ teaspoon Chili lime seasoning see notes
- 2-3 sprigs fresh thyme or ¼ teaspoon dry thyme
- Salt and freshly ground black pepper - adjust per taste
Instructions
STOVE TOP INSTRUCTIONS :
- Heat oil in a large pot over medium-high heat. Add bay leaf, onions and bell peppers. Sprinkle some salt. Stir and cook until onions are soft, about 3 minutes. Stir in garlic and cook for 1 minute
- Add butternut squash, black beans, seasonings and stir to coat. Stir in coconut milk and vegetable broth. Let it come to a boil, then reduce heat, cover the pot and let it simmer for 15 minutes.
- Stir in spinach. Adjust the seasoning and cook for about 4 minutes. Add lemon juice, ladle the stew in serving bowls and enjoy ..
INSTANT POT INSTRUCTIONS:
- Press SAUTE button on the Instant Pot and add oil to it. Once the oil is hot, add bay leaf, onions and bell pepper. Sprinkle some salt. Stir and cook the onions till they are soft, around 3 minutes.
- Add garlic and sauté for 30 seconds.
- Add butternut squash, black beans, all ingredients listed under seasonings, thyme and stir to coat. Stir in vegetable broth. Cook the spices for 30 seconds.
- Deglaze the pot by scrapping the bottom. There shouldn't be at burnt bits stuck at the bottom of the pot. Cancel SAUTE.
- Close the lid and set valve to sealing. Press the MANUAL / PRESSURE COOK button and cook on high pressure for 4 minutes.
- Let the pressure release naturally for 5 minutes and then do a quick pressure release by manually moving the pressure valve from sealing to venting position. Once the silver pin drops, open the lid.
- Stir in spinach and coconut milk. Taste and adjust the seasoning. Add lemon juice and serve butternut squash stew in the serving bowl and enjoy !
Notes
21 seasoning salute is all purpose seasoning mix . You can use your choice of all purpose seasoning blend/ mix.
Chili lime seasoning adds mild spicy kick. Use red pepper flakes or smoked paprika as a substitute.
To make this recipe WFPB oil free compliant, simply skip oil and use vegetable broth or water for sauteing.
Serve this stew garnished with fresh cilantro, onions and side of tortilla chips or potato chips.
Nutrition
Serving: 1cup | Calories: 189kcal | Carbohydrates: 22g | Protein: 5g | Fat: 11g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Fiber: 6g | Sugar: 4g