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    Instant Pot Butternut Squash And Quinoa Stew

    Published On: By:Ruchi

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    Instant Pot Butternut Squash and Quinoa Stew is a simple weeknight comfort food.

    This ultimate-feel-good-stew is deliciously healthy, wholesome and packed with all the good stuff! Gluten-free and Vegan too!

    Instant Pot Butternut Squash And Quinoa Stew- Ruchiskitchen

    There is one dish that I can serve consistently throughout the year, and that is my family-favorite – Instant Pot Butternut Squash And Quinoa Stew!

    Whatever the weather be, warm stews and soups are always greeted well at my house.

    My family loves stew, and it surfaces pretty regularly on my weekly meal planner.

    And this stew perfectly falls into a comfort food category that’s substantial enough to make a meal in itself.  

    Do you have a family-favorite dish on your menu? Please share in the comments below. Would love to read all about it. 🙂

    Wondering whether it is a soup or a stew. So let me clarify that first.

    It’s Stew!

    SOUPS AND STEWS ARE DIFFERENT!

    Soup and stew both are made with a blend of vegetables and protein. Though they are very identical yet, they are different. 

    The volume of the liquid designates whether a meal is a soup or a stew.

    1. Consistency wise, soups have more liquid and are liquidy. Whereas, stews have a thicker gravy and are crowded with chunky vegetables and protein. 

    2. A handful of modest ingredients can make a yummy soup, but a hearty stew uses a lot of condiments and seasonings.

    3. A simple soup can come together in minutes, but a protein-rich stew requires an extended period of cooking (depends on ingredients too). 

    So what makes this Instant Pot Butternut Squash And Quinoa Stew so good for you?

    The ingredients! This stew has pretty much all of my favorite ingredients –

    • soft butternut squash,
    • healthy black beans,
    • protein-rich quinoa, and
    • vitamin-rich carrots.

    Quinoa + butternut squash is a perfect-stew-combination just like – peanut butter and jelly. 

    On one end where quinoa makes the stew filling, chunky pieces of butternut squash impart a rich and creamy texture. 

    And not to mention, carrots and black beans together adds some real element to this stew that makes it a wholesome meal.

    Collectively, this stew is a well-rounded meal that is bursting with fantastic flavors!

    How to make Instant Pot Butternut Squash And Quinoa Stew?

    Peeling the squash

    1. Clean butternut squash with a wet towel to remove dirt or grits. Poke holes in the squash.

    2. Microwave on HIGH for 3-4 minutes. Microwaving it will soften the skin and make it easy to peel.

    3. After the cooking time is over, carefully remove the squash from the microwave. 

    4. Lay the butternut squash on a chopping board. Allow it to cool. Once the butternut squash is cool enough to handle, peel the outer layer with a sharp peeler.

    5. Slice the top and end off. Using a spoon, scoop out the seeds and flesh attached to the seeds.

    6. Cut the butternut squash into cubes and set it aside. 

    Peel the Butternut SquashCut Butternut squash in cubes

    Cooking Stew in Instant Pot

    1. Heat the Instant Pot in ‘SAUTE MODE’. Add olive oil. When it gets hot, add onions, garlic, and carrots. Saute for 1-2 minutes.

    2. Add cubes of butternut squash.

    3. Now add chopped tomatoes, sriracha, and spices. Feel free to adjust the spice level. This stew is moderately spicy but not overly.

    4. Pour in vegetable stock/water. Give it a good mix.

    Variations and Faq’s related to Instant Pot Butternut Squash And Quinoa Stew 

    Variations

    Don’t have a liking for butternut squash, no worries. Swap butternut squash for – sweet potatoes, pumpkin, any other seasonal squash.

    Likewise, feel free to swap black beans with chickpeas, pinto beans, kidney beans, or cannellini beans.

    Faq’s

    Can you make this stew in advance? Absolutely! 

    To freeze, allow the stew to cool comfortably. Then transfer it to portion-sized containers or freezer bags and store away. 

    Can you double up on this stew? Of course! This recipe serves four. If you plan to accommodate a large gathering, then you might have to double up on the recipe.

    Do give this Instant Pot Butternut Squash And Quinoa Stew a try and it will soon become your new favorite dinner recipe. 

    Let me know in the comments if you try this recipe. If you have any questions, I would be happy to answer them. Would love to hear from you.

    Craving for more, be sure to try out my other Instant Pot recipes!

     

    Have you tried this recipe?
    Don’t forget to rate it by clicking on the stars below!
    Instant Pot Butternut Squash And Quinoa Stew - Ruchiskitchen

    Instant Pot Vegan Butternut Squash And Quinoa Stew

    Author : Ruchi
    Instant Pot Butternut Squash and Quinoa Stew is a simple weeknight comfort food. This ultimate-feel-good-stew is deliciously healthy, wholesome and packed with all the good stuff! Gluten-free and Vegan too!
    3.96 from 22 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Soups
    Cuisine American
    Servings 6
    Calories 246 kcal

    EQUIPMENT

    INGREDIENTS
     

    SOUP INGREDIENTS

    • 2-3 tablespoons Olive oil
    • 2 cloves of Garlic (chopped)
    • 1 medium Onion (diced)
    • 1/2 cup Carrots (chopped)
    • 1.5 cups Butternut Squash (cut into cubes)
    • 2 medium Tomato (chopped)
    • 1 can Black Beans (drained and washed)
    • 1 cup Raw Quinoa rinsed
    • 3 cups Vegetable stock

    SPICES

    GARNISH

    • – – Diced Avocado
    • – – Chopped cilantro leaves
    US Customary – Metric

    INSTRUCTIONS
     

    PEEL THE BUTTERNUT SQUASH

    • Clean butternut squash with a wet towel to remove dirt or grits. Poke holes in the squash.
    • Microwave on HIGH for 3-4 minutes. Microwaving it will soften the skin and make it easy to peel. After the cooking time is over, carefully remove the squash from the microwave. 
    • Lay the butternut squash on a chopping board. Allow it to cool. Once the butternut squash is cool enough to handle, peel the outer layer with a sharp peeler.
    • Slice the top and end off. Using a spoon, scoop out the seeds and flesh attached to the seeds. Cut the butternut squash into cubes and set it aside. 

    COOKING THE STEW IN INSTANT POT

    • Heat the Instant Pot in ‘SAUTE MODE’. Add olive oil. When it gets hot, add onions, garlic, and carrots. Saute for 1-2 minutes.
    • Add cubes of butternut squash.
    • Now add chopped tomatoes, sriracha, and spices. Feel free to adjust the spice level. This stew is moderately spicy but not overly. Pour in vegetable stock/water. Give it a good mix.
    • Finally, add rinsed quinoa along with black beans and turn the Instant Pot off.
    • Close the lid with the valve/whistle in sealing position. Change the Instant Pot setting to ‘MANUAL OR PRESSURE COOK MODE’ and allow it to cook for 5 minutes on high pressure.
    • After the Instant Pot beeps, do a ‘Quick Pressure Release’. A quick pressure release is when you bring the valve/whistle to the venting position and allow the steam to release quickly.
    • Quinoa will expand during cooking. Feel free to add extra water to adjust consistency. Do the taste test.
    • Serve hot garnished with chopped avocados and cilantro leaves.

    VIDEO

    RECIPE NOTES

     
    Faq’s and Variations!
    Don’t have a liking for butternut squash, no worries. Swap butternut squash for – sweet potatoes, pumpkin, any other seasonal squash.
    Likewise, feel free to swap black beans with chickpeas, pinto beans, kidney beans, or cannellini beans.
     
    Can you make this stew in advance? Absolutely! This stew is a great make-ahead dinner. Make it in advance and reheat just before serving until piping hot. 
    It makes perfect leftovers for lunch the next day. Pair it with your favorite focaccia bread for a warm, light lunch. 
     
    Can you freeze his Instant Pot Butternut Squash And Quinoa Stew? Most certainly. This is a freezer-friendly recipe. This stew can be stored in the freezer for up to 3 months. 
    To freeze, allow the stew to cool comfortably. Then transfer it to portion-sized containers or freezer bags and store away. 
     
    Can you double up on this stew? Of course! This recipe serves four. If you plan to accommodate a large gathering, then you might have to double up on the recipe.
     

    NUTRITION

    Calories: 246kcal | Carbohydrates: 39g | Protein: 8g | Fat: 6g | Sodium: 507mg | Potassium: 604mg | Fiber: 7g | Sugar: 4g | Vitamin A: 6235IU | Vitamin C: 15.8mg | Calcium: 63mg | Iron: 3.3mg
    Disclaimer: Nutritional information provided above is approximate. Variations may exist due to the ingredients/brands used. Please refer to a Registered Dietitian or Nutritionists if you have any health issues.

    Are you Going to make this recipe? Take a picture and mention @ruchiskitchen! I would LOVE to see how it turned out for you!

    Comments

    2. Rachel Kogan says

      Hello Ruchi,
      My instant pot is new and does not have a manual button. I also couldn’t go less than 10 minutes. I did it on Stew and hope that it works out. I’ll let you know how it comes out!

      Reply

      • Ruchi says

        Rachel, what model do you have? There must be a Pressure Cook Button that is same as Manual.
        Hope you liked the stew. Looking forward to your feedback.😊

        Reply

      • Ruchi says

        Of course, you can!
        You can cook this stew in a regular pressure cooker. Saute and assemble everything in a stovetop pressure cooker. Cook for 3 whistles. Let the pressure release naturally. Adjust the consistency, seasonings and enjoy!

        Reply

    4. Barbara says

      Delicious!! I used just a few drops of oil since I’m on a super low fat diet ( wasn’t sure if quinoa can cause foaming in instant pot without oil) and sauteed the onion and carrot in mostly water, then followed recipe as is. It was my first time cooking quinoa, but definitely not my last. Can’t wait to try your other recipes. Thank you for this…it was a hit at my house!

      Reply

    6. Amanda Mason says

      Oh my goodness this looks so amazing!! What a perfect weeknight meal!! I’m printing this off as we speak! I know it’s vegan, but I want to add ground beef…I’m going to try that version!

      Reply

    7. Claire | The Simple, Sweet Life says

      I’m always on the look out for a good insta pot recipe and this one looks perfect for fall! Can’t wait to give it a try!

      Reply

    8. Eileen Kelly says

      My love of the Instant Pot grows even more with this butternut quinoa soup! So easy and nutritious! I love that you have packed in great flavors and have included beans too! A fabulous fall soup!

      Reply

    9. Marisa Franca says

      Wow!! That soup is full of goodness in taste and nutrition. We always have quinoa on hand but I’ve yet to put it in a soup or stew. I don’t know why not!! We love quinoa. This is a perfect time of year to go ahead and try out your recipe.

      Reply

    10. Jyothi (Jo) says

      I have collected loads of instant pot recipes and have been enjoying trying it out in my new instant pot. This quinoa stew would definitely make it to the list of recipes to try. Looks so hearty, healthy, filling and delicious!

      Reply

    12. Veena Azmanov says

      That does look healthy and hearty. I love quinoa but have never made it in an instant post. Sounds so good. Love the flavors in there. Saving this for later.

      Reply

    13. Elaine Benoit says

      Oh man, this stew looks so delicious!! I love that I can make it in my Instant Pot because I’m always looking for new and delightful recipes. It looks hearty and easy to make!!

      Reply

    16. Jenni LeBaron says

      I love butternut squash soup, especially when I can whip it up quickly in my pressure cooker. I think the addition of beans and quinoa in this is brilliant for protein and texture!

      Reply

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