Feeling the dinner crunch? Try this make-ahead and freezer-friendly Instant Pot Butternut Squash and Quinoa Stew tonight and get a simple yet flavorful meal on the table in no time. This feel-good-stew is deliciously healthy, wholesome, and packed with all the good stuff!
The best part, it’s gluten-free and vegan too!
Soup season is here, and we just love it! If 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.
Are you 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 are both 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. In contrast, 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 cooking period (depends on ingredients too).
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?
Step :1- Peeling the 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.
Step:2- Cooking the 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.
Recipe Tips to make the best Instant Pot Butternut Squash And Quinoa Stew
» 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.
» Feel free to experiment with flavors – by adding any spices or herbs you like. Dried rosemary at the end makes a great addition.
» This is a perfect make-ahead recipe. You can make this stew in advance and freeze it for future meals. To freeze, allow the stew to cool comfortably. Then transfer it to portion-sized containers or freezer bags and store them away.
» Leftover Instant Pot Butternut Squash And Quinoa Stew will keep fresh in the fridge for up to 2 days.
» This recipe, as written, serves four. If you plan to accommodate a large gathering, you might have to scale the recipe up or down to suit your preferences.
Can I make this Instant Pot Quinoa Stew on the stovetop?
Absolutely! This Instant Pot Butternut Squash And Quinoa Stew is super simple to make on the stovetop. Follow all the directions up to step 3.
Reduce the heat to low. Cover the pan, and cook the squash for 15- 20 minutes or until tender. Cooking time may vary depending on how big the squash cubes are.
While the squash is cooking, boil quinoa as per package instructions. Once the squash is soft and tender, add boiled quinoa to the stew. Mix until combined.
Adjust the consistency of the stew to your liking. Allow the stew to simmer for a couple of minutes on the lowest setting.
Garnish with chopped avocados and cilantro leaves and serve.
Do you have a family-favorite dish on your menu? Please share in the comments below. I would love to read all about it.
Should you make this Instant Pot Butternut Squash And Quinoa Stew, please let me know your thoughts by sharing your comment below.
And don’t forget to share it with your family and friends.
Craving for more, be sure to try out my other Instant Pot recipes!
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 rinsed
- 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
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.
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!
It sure is! Beans and quinoa take this stew to a whole new level.
Thanks, Jenni!
This is such a great soup! Perfectly hearty and great for serving in the winter and the fall!
Thank you, Kelly!
Healthy and hearty – my kind of meal! I love the idea of topping it with avocado – yum!
Absolutely!
Thanks, Allison. 🙂
It sure is!
Thanks, Allison. 🙂
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!!
Yes, its super easy-to-make in the Instant Pot!
Thanks, Elaine. 🙂
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.
Thanks, Veena!
Quinoa comes out so good in the Instant Pot.
What a great idea to ad quinua to the stew! Love all the flavors that you incorporated!)
Thank you, Veronika!
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!
Thanks, Jyothi. 🙂
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.
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!
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!
It sure is. 🙂
Thanks, Eileen!
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!
Thanks, Claire!
Hope you like it. 🙂
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!
Yeah, you can add any protein to this recipe and it will taste great.
Thanks, Amanda!
What a hearty and filling meal, I love everything about this recipe.
Thanks, Jagruti!
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!
Thank you, Barabara! I’m so glad to hear that you liked the recipe.
Thanks for sharing your feedback!
Hi Ruchi
Can I make this stew without an instant pot?
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!
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!
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.😊
Delicious!!! So tasty and nutritious, definitely making it again
Thank you, Desiree 😊
I love this recipe, it is so cozy! I like to sprinkle nutritional yeast on top for serving.
Nutritional yeast sounds delicious; I would try that too. Thank you for your feedback, Nicole!
So glad you liked the recipe. 😊
I found this stew by searching the few ingredients I had in my kitchen at the time. I used salsa instead of tomatoes, white beans instead of black beans.
OMG y’all! This soup is delicious very easy to prepare and so satisfying! I didn’t even miss the avocado I didn’t have😁
Thank you so much for your kind words, Tina! So glad you liked the recipe. 😊