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!
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 a 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.
Soups have more liquid and are thinner in consistency. Whereas, stews have a thicker gravy and are crowded with chunky vegetables and protein.
A handful of modest ingredients can make a yummy soup, but a hearty stew uses a lot of condiments and seasonings.
A simple soup can come together in minutes, but a protein-rich stew requires an extended period of cooking (depends on ingredients too).
WHAT MAKES UP THIS RECIPE?
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!
NOW ONTO THE RECIPE!
Start the recipe by peeling, seeding and chopping a butternut squash. Set it aside.
Heat your Instant Pot on ‘Saute’ mode. Add onion, garlic, and carrots. Cook for 1-2 minutes. Add cubes of butternut squash, along with chopped tomatoes, sriracha, and spices. Chunks of butternut squash will become soft and tender as they cook in the Instant Pot.
Pour in vegetable stock/water. Give it a good mix. Finally, add quinoa along with black beans and turn the Instant Pot off. Turn it on again at Manual mode and pressure cook for 5 minutes on High Pressure.
Once the Instant Pot beeps, do a QPR and release all the pressure. Quinoa will expand during cooking and will add a great texture and consistency to this stew. Feel Free to add more water to adjust consistency.
MAKE AHEAD RECIPE!
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.
Want to freeze this Instant Pot Butternut Squash And Quinoa Stew?
Go ahead. It stores well in the freezer.
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. 🙂
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Instant Pot Vegan Butternut Squash And Quinoa Stew
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
- 3 cups Vegetable stock
SPICES
- 4 - Bay leaves
- 2 teaspoons Dried Parsley
- 2 teaspoons Dried Oregano
- 1.5 teaspoon Cumin seeds
- 1 teaspoon Crushed red chili flakes
- 1 teaspoon Sriracha sauce
- - - Salt and pepper to taste
GARNISH
- - - Diced Avocado
- - - Chopped cilantro leaves
Instructions
- Start the stew by peeling,
- De-seeding and
- Chopping a butternut squash. Set it Aside.
- 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.
Nutrition Information
Recipe Notes
- sweet potatoes
- pumpkin
- any other seasonal squash.
- chickpeas
- pinto beans
- kidney beans
- cannellini beans.
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!
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.😊
Alia says
Hi Ruchi
Can I make this stew without an instant pot?
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!
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!
Ruchi says
Thank you, Barabara! I’m so glad to hear that you liked the recipe.
Thanks for sharing your feedback!
Jagruti Dhanecha says
What a hearty and filling meal, I love everything about this recipe.
Ruchi says
Thanks, Jagruti!
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!
Ruchi says
Yeah, you can add any protein to this recipe and it will taste great.
Thanks, Amanda!
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!
Ruchi says
Thanks, Claire!
Hope you like it. 🙂
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!
Ruchi says
It sure is. 🙂
Thanks, Eileen!
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.
Ruchi says
Quinoa tastes great in a soup or stew. Do give it a try and I am sure you are going to love it.
Thanks, Marisa!
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!
Ruchi says
Thanks, Jyothi. 🙂
Veronika's Kitchen says
What a great idea to ad quinua to the stew! Love all the flavors that you incorporated!)
Ruchi says
Thank you, Veronika!
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.
Ruchi says
Thanks, Veena!
Quinoa comes out so good in the Instant Pot.
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!!
Ruchi says
Yes, its super easy-to-make in the Instant Pot!
Thanks, Elaine. 🙂
Allison - Celebrating Sweets says
Healthy and hearty – my kind of meal! I love the idea of topping it with avocado – yum!
Ruchi says
It sure is!
Thanks, Allison. 🙂
Ruchi says
Absolutely!
Thanks, Allison. 🙂
Kelly Anthony says
This is such a great soup! Perfectly hearty and great for serving in the winter and the fall!
Ruchi says
Thank you, Kelly!
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!
Ruchi says
It sure is! Beans and quinoa take this stew to a whole new level.
Thanks, Jenni!