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Instant Pot Butternut Squash And Quinoa Stew - Ruchiskitchen
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3.96 from 22 votes

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!
Course Soups
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 246kcal
Author Ruchi



  • 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



  • - - Diced Avocado
  • - - Chopped cilantro leaves



  • 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. 


  • 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.



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.


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