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5 from 2 votes

Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk

This easy vegetarian stew is rich in flavors, thanks to coconut milk, butternut squash and fresh ginger. The leftovers heat up well for lunch the next day.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Entrees
Cuisine: American
Keyword: Vegetarian
Servings: 4 Servings
Calories: 341kcal


  • 2/3 cup quinoa
  • 1 1/3 cup water
  • pinch of salt
  • 2 cups diced 1/2-inch butternut squash
  • 2 teaspoons olive oil
  • 1 medium onion diced
  • 1/2 teaspoon kosher salt
  • 2 tablespoons minced fresh ginger
  • 1/2 large jalapeno pepper seeds & membranes removed, minced
  • 2 large cloves garlic minced
  • 1/2 cup lite coconut milk stirred
  • 1 14 ounce can petite diced tomatoes (with juices)
  • 1 14 ounce can of chickpeas, drained & rinsed
  • 2 green onions thinly sliced


  • In a medium saucepan, combine quinoa and water, and place over high heat. Bring the mixture to a boil. Reduce heat to low, cover, and cook for approximately 20 minutes, or until all of the water is absorbed. Remove the quinoa from the heat, fluff with a fork and re-cover to keep warm.
  • In a medium or large saucepan, bring water to a boil. Add a pinch of salt and the cubed butternut squash. Cook until the squash is just tender, about 15 minutes. Drain and rinse with cold water. Set aside.
  • In a large frying pan, heat olive oil oil over medium heat. Add onion and kosher salt and cook until the onions are turning brown, 7 to 8 minutes. Add ginger and minced jalapeno and cook for an additional 2 minutes, stirring constantly. Add garlic. Cook for 1 more minute, stirring.
  • Add the lite coconut milk, diced tomatoes with juices, chickpeas and cooked butternut squash. Turn the mixture to medium-high and bring it to a boil. Reduce heat and simmer until the butternut squash is tender, stirring frequently, about 15 minutes.
  • Divide the quinoa between bowls and ladle the stew over top. Garnish with sliced green onions. Serve.


Serving: 0.25of Recipe | Calories: 341kcal | Carbohydrates: 45g | Protein: 21g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 31mg | Sodium: 1470mg | Potassium: 664mg | Fiber: 9g | Sugar: 7g | Vitamin A: 305IU | Vitamin C: 14.9mg | Calcium: 95mg | Iron: 4.3mg