Vegan Acorn Squash Stew

Updated: 5 days ago



Nothing says Fall more than a delicious and hearty squash stew. I love how simple it is to make and how much flavor it has from the spices and herbs. It’s tasty, healthy, and so filling, which makes it perfect for meal prep!



The main inspiration for this recipe comes from a Peruvian dish called Locro, a pumpkin stew cooked with potatoes, peas, corn, and a particular herb called Huacatay, a type of mint. Since I can’t find that herb in the US, I used parsley to replicate a deep herb flavor. I also use mint for this acorn squash recipe and this vegan Peruvian Cau Cau, another delicious tofu and potato stew you’ll love!



This squash stew is perfect for the Fall, with so many flavors and aromas that complement each other beautifully. The sweet and nutty flavors of the acorn squash paired with the spices and parsley make for a bright, creamy, and flavorful vegan stew you need to try this Fall. It’s perfect for the upcoming holiday season! You may also love this lentil soup!




Details:


Yield: 6 servings

Prep time: 10 min

Cooking time: 40 min

Total time: 50 min


Ingredients:


1 acorn squash (pre-cut)

2 gold potatoes

1 block extra firm cubed tofu (14 oz)

¾ cup of frozen white corn

¾ cup frozen peas

1 small red onion

2 cloves garlic

½ tsp turmeric

1 bunch parsley

1 tsp oregano

1 tsp cumin

1 cube vegetable bouillon

salt and pepper to taste

2 cups of water

A drizzle of olive oil


Directions:


  1. Finely dice the onion.

  2. Finely chop the cloves of garlic.

  3. Chop the acorn squash into small cubes (if not pre-cut).

  4. Chop the potatoes into small pieces.

  5. Heat a large pot. Once it’s hot, add a drizzle of olive oil. Add the onion, garlic, oregano, turmeric, cumin, salt, and pepper. Cook for 5 minutes or until the onion becomes translucent.

  6. Add the potatoes, corn, and peas to the pot with 1 cup of water and the vegetable bouillon. Bring to a boil, cover with a lid, and simmer for 10 min.

  7. Add the squash and 1 cup of water. Cook covered for 20 min.

  8. In the meantime, roughly chop the parsley.

  9. Once that’s cooked, add the roughly chopped parsley, and cubed tofu. Cook for 5 min. And that’s it! Serve it with rice or baked plantains.


Notes:

  • Store in airtight containers for up to a week. Perfect for meal prep!

  • This recipe freezes perfectly. Store in the freezer for about a month.

  • To save on prep time, I recommend getting pre-cut squash.


Approximate cost:


$11.00. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.


Nutrition:


*Tofu is a food made of condensed soy milk that is pressed into solid white blocks in a process quite similar to cheesemaking.

It’s high in protein and contains all of the essential amino acids your body needs. It provides fats, carbs, and a wide variety of vitamins and minerals.

Whole soy foods like tofu can improve several markers of heart health. This may lead to a reduced risk of heart disease.


*Potatoes: Carbs are the main dietary component of potatoes. Those cooled down after boiling may provide some resistant starch, which can improve gut health. Potatoes also contain small amounts of high-quality protein. They are a good source of several vitamins and minerals, including potassium, folate, and vitamins C and B6.


*Green peas are a very filling food, mostly due to the high amounts of protein and fiber they contain. They also have a low glycemic index and are rich in fiber and protein, all of which are important factors for blood sugar control. The fiber in green peas benefits digestion by maintaining the flow of waste through your digestive tract and keeping gut bacteria healthy.


*Corn: Whole corn is loaded with fiber and contains vitamin C, B vitamins, magnesium, and potassium. Processed corn products are not as nutritious. Corn is loaded with plant compounds that are linked to a lower risk of eye diseases. Even more, the fiber in corn may provide several health benefits and reduce your risk of diverticular disease.


*Acorn squash is a sweet winter squash that’s low in calories yet packed with nutrients, including vitamin C, potassium, and magnesium. Adding acorn squash to your diet may improve your health in many ways and decrease your risk of developing chronic conditions, including heart and neurodegenerative diseases. The bright orange flesh of acorn squash is packed with vitamin C, provitamin A, B vitamins, potassium, magnesium, iron, and manganese, all of which are critical for health.



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