Butternut Chickpea Coconut Stew

Name: Butternut Chickpea Coconut Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and diced; 1 can (15 oz) chickpeas, drained and rinsed; 1 can (14 oz) coconut milk; 1 medium onion, diced; 3 cloves garlic, minced; 1 tablespoon fresh ginger, minced; 1 teaspoon curry powder; 1 teaspoon ground cumin; Salt and pepper to taste; 2 cups vegetable broth; 2 tablespoons olive oil; Fresh cilantro for garnish

Highlighted under: Nourish & Glow Recipes

A warm and hearty stew combining the sweetness of butternut squash with the earthiness of chickpeas and the richness of coconut milk.

Created by

Emma

Last updated on 2025-12-29T14:46:27.661Z

This Butternut Chickpea Coconut Stew is a delightful blend of flavors and textures. The creamy coconut milk pairs beautifully with the tender butternut squash and protein-packed chickpeas, making it a perfect meal for any occasion.

        Why You'll Love This Recipe
        Creamy coconut milk adds depth and richness
Nutritious chickpeas provide a hearty texture
Sweet butternut squash balances the spices perfectly
A one-pot dish that’s easy to make and clean up

      

The Nutritional Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. This vibrant orange vegetable is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting the immune system. Its high fiber content aids digestion, making it a great choice for those looking to improve their gut health. Additionally, butternut squash contains antioxidants that help combat oxidative stress, promoting overall wellness.

Incorporating butternut squash into your diet can also support heart health. The potassium it provides helps regulate blood pressure, while its low-calorie count makes it a fantastic option for weight management. When combined in a stew with chickpeas, the nutritional benefits multiply, making this dish both satisfying and nourishing.

Chickpeas: A Plant-Based Protein Powerhouse

Chickpeas, also known as garbanzo beans, are a fantastic source of plant-based protein, making them an essential ingredient for vegetarians and vegans alike. They provide a complete protein profile when paired with grains, making this stew a well-rounded meal. Beyond protein, chickpeas are rich in dietary fiber, which contributes to feelings of fullness and aids in weight control.

Moreover, chickpeas are loaded with essential vitamins and minerals such as iron, magnesium, and folate. These nutrients play vital roles in energy production and overall health. Including chickpeas in your meals can help stabilize blood sugar levels, making this stew an excellent option for those managing diabetes or anyone looking to maintain consistent energy throughout the day.

The Comforting Nature of Coconut Milk

Coconut milk is a delightful addition to many dishes, providing a creamy texture and rich flavor that can elevate any meal. In this stew, the coconut milk not only adds depth but also enhances the overall satiety of the dish. Its high-fat content comes primarily from medium-chain triglycerides (MCTs), which are known for their potential health benefits, including improved metabolism and energy levels.

Additionally, coconut milk is naturally lactose-free, making it an excellent alternative for those with dairy sensitivities. Its subtle sweetness complements the spices in this stew, creating a beautifully balanced dish. Utilizing coconut milk also allows for versatile recipe adaptations, making it easy to incorporate various flavors and ingredients while maintaining that comforting, creamy element.

Ingredients

Ingredients for Butternut Chickpea Coconut Stew

1 medium butternut squash, peeled and diced
1 can (15 oz) chickpeas, drained and rinsed
1 can (14 oz) coconut milk
1 medium onion, diced
3 cloves garlic, minced
1 tablespoon fresh ginger, minced
1 teaspoon curry powder
1 teaspoon ground cumin
Salt and pepper to taste
2 cups vegetable broth
2 tablespoons olive oil
Fresh cilantro for garnish

Make sure to have all the ingredients prepped before you start cooking for a smooth experience.

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the diced onion, garlic, and ginger. Sauté until the onion is translucent, about 5 minutes.

Add the Spices

Stir in the curry powder and ground cumin, cooking for another minute until fragrant.

Incorporate the Squash and Chickpeas

Add the diced butternut squash and chickpeas to the pot, stirring well to coat with the spices.

Pour in the Liquids

Add the vegetable broth and coconut milk. Bring the mixture to a boil, then reduce heat and let simmer for 20-25 minutes, or until the squash is tender.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro.

Enjoy your delicious and warming stew!

Storing and Reheating Leftovers

If you find yourself with leftovers after making this butternut chickpea coconut stew, you're in luck! This dish stores wonderfully in the refrigerator for up to 4 days. Just make sure to transfer it to an airtight container once it cools down to prevent any contamination. The flavors will continue to meld, making it even more delicious the next day.

When you're ready to enjoy your leftovers, simply reheat them on the stove over medium heat, stirring occasionally until warmed through. You can add a splash of vegetable broth or water if it seems too thick. Alternatively, you can microwave individual portions for a quick meal. Enjoying this stew the next day is just as comforting as the first!

Variations and Customizations

One of the great things about the butternut chickpea coconut stew is its versatility. Feel free to customize it based on what you have on hand or your personal taste preferences. For a spicy kick, add chopped green chilies or a dash of cayenne pepper. If you're looking to boost the nutrition even further, toss in some leafy greens like spinach or kale during the last few minutes of cooking.

You can also experiment with different spices to create new flavor profiles. Consider adding turmeric for its anti-inflammatory properties or smoked paprika for a hint of smokiness. This stew is a blank canvas that can be tailored to suit any palette, making it a favorite for both family dinners and meal prep.

Serving Suggestions

This hearty stew pairs beautifully with a variety of sides. For a complete meal, serve it over a bed of fluffy quinoa or brown rice, which adds a nutty flavor and additional nutrients. If you're in the mood for something lighter, a simple side salad with mixed greens and a tangy vinaigrette can complement the richness of the stew perfectly.

For those who enjoy a bit of crunch, serve the stew with crusty bread or warm naan to soak up all the delicious flavors. A dollop of yogurt or a sprinkle of toasted nuts can also add a pleasing contrast in texture and flavor. No matter how you choose to serve it, this butternut chickpea coconut stew is sure to satisfy and delight.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, you can substitute frozen butternut squash. Just adjust the cooking time as needed.

→ Is this stew vegan?

Absolutely! This stew is entirely plant-based and vegan-friendly.

→ How can I make this stew spicier?

You can add more curry powder or some chopped chili peppers to increase the heat.

→ Can I store leftovers?

Yes, store leftovers in an airtight container in the fridge for up to 3 days.