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    Instant Pot Butternut Squash And Quinoa Stew

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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- RuchiskitchenThere 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. 🙂

    Instant Pot Butternut Squash And Quinoa Stew- Ruchiskitchen

    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). 

    Instant Pot Butternut Squash And Quinoa Stew- Ruchiskitchen

    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!

    Instant Pot Butternut Squash And Quinoa Stew- Ruchiskitchen

    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.

    Instant Pot Butternut Squash And Quinoa Stew- Ruchiskitchen

    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.

    Instant Pot Butternut Squash And Quinoa Stew- Ruchiskitchen

    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. 🙂

    WATCH THE Instant Pot Butternut Squash and Quinoa Stew VIDEO BELOW!

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    Instant Pot Vegan Butternut Squash And Quinoa Stew

    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
    Print
    3.89 from 18 votes
    Course Soups
    Cuisine American
    Keyword Instant Pot Butternut squash and quinoa stew, Vegan Instant Pot Soups
    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Servings 6 SERVINGS
    Calories 246kcal
    Author Ruchi

    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
    US Customary - Metric

    Instructions

    • Start the stew by peeling,
    • De-seeding and
    • Chopping a butternut squash. Set it Aside.
      Roasted Butternut Squash and Lentil Soup - Ruchiskitchen
    • 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.
      Instant Pot Butternut Squash And Quinoa Stew - Ruchiskitchen
    Disclaimer: Nutritional information provided below is approximate. Variations may exist due to the ingredients/brands used. Please refer a Registered Dietitian or Nutritionists, if you have any health issues.

    Nutrition Information

    Nutrition Facts
    Instant Pot Vegan Butternut Squash And Quinoa Stew
    Amount Per Serving
    Calories 246 Calories from Fat 54
    % Daily Value*
    Total Fat 6g 9%
    Sodium 507mg 21%
    Potassium 604mg 17%
    Total Carbohydrates 39g 13%
    Dietary Fiber 7g 28%
    Sugars 4g
    Protein 8g 16%
    Vitamin A 124.7%
    Vitamin C 19.1%
    Calcium 6.3%
    Iron 18.2%
    * Percent Daily Values are based on a 2000 calorie diet.

    Recipe Notes

     
    OTHER OPTIONS!
    - Don't have a liking for butternut squash, no worries. Swap butternut squash for
    • sweet potatoes
    • pumpkin
    • any other seasonal squash.
     
    - Same way feel free to swap black beans with
    • chickpeas
    • pinto beans
    • kidney beans
    • cannellini beans.
     
    Did you make this recipe?Then take a picture and share with me on Facebook or Instagram and Mention @ruchiskitchen! I would love to see how it turns out for you!

    Comments

    1. Rachel Kogan says

      March 24, 2019 at 4:20 pm

      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

        March 24, 2019 at 10:28 pm

        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

        November 1, 2018 at 9:47 am

        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

    3. Barbara says

      October 18, 2018 at 6:57 pm

      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

    5. Amanda Mason says

      September 23, 2018 at 11:11 pm

      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

    6. Claire | The Simple, Sweet Life says

      September 23, 2018 at 7:51 pm

      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

    7. Eileen Kelly says

      September 23, 2018 at 2:32 pm

      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

    8. Marisa Franca says

      September 23, 2018 at 12:43 pm

      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

    9. Jyothi (Jo) says

      September 23, 2018 at 9:49 am

      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

    11. Veena Azmanov says

      September 21, 2018 at 4:10 pm

      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

    12. Elaine Benoit says

      September 19, 2018 at 3:53 pm

      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

    15. Jenni LeBaron says

      September 18, 2018 at 1:25 pm

      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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