Winter Squash Stew

Antioxidant rich Butternut Squash

Butternut Squash

This quick, healthy stew is ideal for a cold wintery day.  Instead of stew, it can be pureed to make a thick soup.

Winter squash is a great source of antioxidants, vitamins, minerals, and fiber – a good way to keep the immune system stoked up!


Prep Time: 5 minutes

Cooking Time: 15 minutes

Yields: 4 servings



1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delicata)

1 onion, finely chopped

2 cloves garlic, finely minced

small amount of olive oil

veggie or chicken stock

2 teaspoons curry powder

1 1/2 teaspoons cumin



1.  Sauté finely chopped onion and minced garlic in a splash of olive oil.

2.  Place squash in a pot and fill with stock until just covered, then add spices, garlic and onion.

3.  Bring to a boil, reduce heat and cook until tender.


  • To make into a thick soup:  Mash or blend in blender until smooth and return to the pot to heat through
  • add chopped, fresh cilantro or parsley, and/or toasted pumpkin seeds for garnish.


Recipe courtesy of Institute for Integrative Nutrition