Whip up this colorful curry stew when squash season is in full swing. Cubes of sweet butternut squash get mouthwateringly tender as everything simmers on the stove and cauliflower rice absorbs the fragrant flavors of the Indian-inspired broth. Green bell peppers, carrots, and spinach add extra veggie goodness, while cilantro and fresh lime juice, added just before serving, brighten things up. Ladle a hearty portion over a bed of brown rice and enjoy a comforting meal that warms you up from the inside out.
For more vegan curry recipes, check out these tasty ideas:
- Chickpea Curry Stew with Kale
- Easy Turmeric Eggplant Curry
- Lentil, Chard & Sweet Potato Curry
- Red Curry Noodle Soup
Tip: To avoid going overboard on saturated fat, make sure to use refrigerated coconut milk beverage and not canned coconut milk for this recipe.
By Nancy Macklin, RDN ,
Ingredients
- 1 cup chopped onion
- 1 cup chopped green bell pepper
- ½ cup chopped carrot
- 4 cloves garlic, minced
- 2 cups low-sodium vegetable broth
- 4 teaspoons curry powder
- 2 cups unsweetened coconut milk beverage
- 1¼ lb. butternut squash, cubed
- 1 10- to 12-oz. package fresh cauliflower rice
- 1 5- to 6-oz. package baby spinach
- 2 tablespoons lime juice
- ¼ cup chopped fresh cilantro
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 4 cups hot cooked brown basmati rice
- Lime wedges, sliced jalapeño peppers, and/or fresh cilantro (optional)
Instructions
- In a 5- to 6-quart Dutch oven cook onion, bell pepper, carrot, and garlic over medium 4 minutes, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add curry powder; cook and stir 30 seconds. Add the remaining broth, the coconut milk, squash, and cauliflower rice. Bring to boiling; reduce heat. Cover and simmer 20 minutes or until squash is very tender.
- Transfer 2 cups of the stew to a small blender or food processor. Cover and blend until smooth; return to pan. Stir spinach into stew; cook 2 to 3 minutes or until spinach is wilted and tender. Stir in lime juice and cilantro. Season with salt and black pepper.
- Serve stew over basmati rice. If desired, serve with lime wedges, jalapeño peppers, and/or cilantro.
Nutritional Information:
Per serving (¼ of recipe), 395 calories, 85 g carbohydrates, 12 g protein, 5 g total fat, 2 g saturated fat, 302 mg sodium, 12 g fiber, 10 g sugar
Note: Nutritional information is provided as an estimate only.
Added mushrooms because I had them, accidentally heavy-handed with the lime juice, used soymilk and coconut extract instead of coconut milk, used Jamaican curry powder, didn’t bother to blend. Delicious over brown rice this morning for breakfast.
Could make this an Instant Pot recipe by simply reducing the cooking time? Butternut squash would take 10 minutes? Maybe 12? Set it and forget it is the only way I’ll make soup now.
I made this recipe and added a twist to it I put some diced Chile tomatoes, quinoa and garbanzo beans inside it. I also bought a head a cauliflower, roasted it then added it. I simply loved it. Thanks for the recipe.
Please clarify coconut beverage. I have canned coconut milk. Also, should the squash be cooked before adding?
Hi Paula,
The unsweetened coconut milk beverage refers to coconut milk you would find in the plant-based milk section of the supermarket (next to almond milk, oat milk etc)—not canned coconut milk, which has a much higher fat content. The butternut squash should be cut into bite-sized cubes and added raw. Then, cover and simmer 20 minutes or until squash is very tender. Happy cooking!
OK… I see the squash now… I think I will roast the squash before adding
Did I miss something or do you not list the butternut squash in the recipe?
This was so good! I had honey nut squash on hand, which is even sweeter than butternut squash. This was a hit with my entire family—son, daughter-in-law, four grandchildren, and even the one care taker, who normally doesn’t eat vegetables! I added a can of chickpeas for more protein and served it with a tomato cucumber salad and white rice. Yum!
Had to stop myself from getting a third helping. Used fresh cauliflower florets and a potato masher as mentioned in a comment above.
Love this
Sounds like you can use cauliflower that isn’t riced if you are just going to blend it anyway. And if you only blend have of the stew, a decent hand potato masher works too. Actually, it would work for the entire stew if you like chunky. Ok, now my mouth is watering.
Another option for recipes calling for coconut milk is to use a high quality coconut extract along with plant milk of choice.
When the recipe says “coconut milk beverage”, can I use canned coconut milk, or does it mean the refrigerated stuff?