Bean and Honey Nut Squash Masala Stew with Persimmons
8 colorsTHE WHY BEHIND THIS RECIPE
This is a one pot stew that’s both sweet and savory. It’s easy, nourishing, and even better as leftovers. Think of this recipe as a “stew guide” - you can use different beans, different types of squash, or different proteins to make it your own!
However, one of the key things in this recipe is using high quality beans.
I’m a convert to cooking with dried beans whenever possible. I’ve started making a pot of beans on Sunday so that I have them in the fridge to add to salads, soups, and stews (like this one!) all week. I really believe dried beans are WORTH the effort because of their superior texture and flavor.
Let’s be honest, the real effort is just remembering to soak them overnight or at least 4 hours before you want to cook them. Why soak them? Well soaking them in water for 4-12 hours before cooking helps speed up the cooking process, and it helps you digest them. Soaking beans prior to cooking helps removes the oligosaccharides, which is a big word but without it you’ll be less gassy. 🤣
In this recipe I used Old Indian Woman beans from Beanstory (I am not sponsored by them, I just love their beans!) All Beanstory beans are single-origin, 100% organic, 100% U.S. grown, and the taste is truly stand-out.
I first made this recipe in peak persimmon season, and I’ve found that I love adding persimmons in the last 8-10 minutes so they soften, and add a little touch of sweetness to the stew. This is totally optional as it would still be just as delicious with the bean and squash combo!
Yields: 6-8 servings
Total time: ~50-60 minutes
Prep time: 15-20 minutes
Cook time: 30-40 minutes
WHAT YOU NEED
Stew ingredients:
1 cup Indian woman beans, soaked overnight and drained, or 3 cups cooked beans
Note: You can use any type of bean!
2 tbsp olive or coconut oil
2 tsp cumin seeds
1 tsp mustard seeds
1/2 large yellow onion, or 1 small yellow onion, diced
4 cloves garlic, minced
1 tbsp ground turmeric
1 tsp ground coriander
1 tsp ground cumin
1/4 tsp cayenne pepper
1 tsp kosher salt
1 honey nut squash, peeled and diced
2 medium carrots, peeled and diced
2 bell peppers (red or yellow), diced
1 15oz can diced tomatoes
2 cups bone or veggie broth (add more if needed)
2 cups or 1 15oz can unsweetened coconut milk
2 persimmons, diced (optional, but delicious if you have!)
Kosher salt and pepper, to taste
Pick your proteiN
You could eat this recipe as is, or for extra protein pick any of the options below! My favorites with this recipe are chicken or tofu.
Chicken – Dice boneless, skinless chicken breast or thighs, and add them when you add the squash and carrots. The chicken will cook along with the vegetables and absorb the stew’s flavors. I usually do this or the tofu option!
Shrimp – For a seafood twist, add peeled and deveined shrimp during the last 5-10 minutes of cooking. Shrimp cook quickly so watch them! They’ll give the stew a slightly sweet flavor that complements the spices.
Tempeh – A yummy vegetarian option with a firm texture and a mild flavor that pairs well with spices. Cube or crumble the tempeh, and add it when you add the vegetables.
Ground Lamb or Beef – For a richer flavor, brown ground lamb or beef in the pot after the aromatics and spices, then continue with the recipe instructions below! The spices and tomatoes will balance the meat’s flavor, creating a hearty stew.
Tofu – A firm tofu also works well here! Dice and add it when you add the vegetables. If you want a bit more texture, pan-fry the tofu first until golden, then add to the stew.
For serving
Cauliflower rice
Fresh cilantro, chopped (for garnish)
Lemon wedges (for serving)
HOW TO DO IT
Prepare beans (if you have not already!):
If you are using dried beans, the night before rinse them in a colander and then put in a large bowl or a pot and cover the beans completely with cold water. They should be covered by about 2 inches of water. Add 2 tbsp kosher salt. The salt will help the beans cook faster and break down the skins a little bit more. Cover the bowl or the pot with a lid or a top.
After 8-12 hours, drain and rinse them.
When you are ready to make them, place into a pot and cover again with at least 2 inches of water and turn heat to low. Stir occasionally and avoid letting the water hit a strong boil. Time depends on variety, sometime between 30 min-2 hours. Put this on before you start the stew, and they can finish cooking while you are chopping and preparing the stew!
If you forget to soak them, no biggie! It just might take a little longer to cook them.
Sauté aromatics and spices: In a large pot or Dutch oven, heat the oil over medium heat. Add cumin seeds and mustard seeds, stirring until they start to sizzle and pop, about 30 seconds.
Add onion and garlic: Add the diced onion and minced garlic to the pot. Sauté until the onion is translucent, about 3-4 minutes.
Add spices and vegetables: Stir in the turmeric, ground cumin, ground coriander, cayenne and kosher salt then add the diced honey nut squash, carrots, and bell pepper. Cook for an additional 3-4 minutes, allowing the spices to coat the vegetables.
Add beans, tomatoes, and broth: Add the beans, diced tomatoes, broth and coconut milk. Stir to combine, and bring the mixture to a boil for 1-2 minutes. Add another 1 tsp kosher salt at this stage.
Simmer: Reduce the heat to low, cover the pot, and simmer for 15-20 minutes, or until the squash and veggies are tender. Check occasionally and add more broth if needed.
Add persimmons: Add persimmons towards the end, and simmer about 5-10 minutes more.
Prep cauliflower rice: Add a little olive oil into a large sauté pan over medium to medium-high heat. Add frozen cauliflower rice and 1 tsp turmeric. Stir and sauté until rice is fully heated.
Finish and serve: Season with kosher salt and pepper to taste, or add more of any seasoning used in the recipe. Serve in bowls over cauliflower rice and sprinkle of fresh cilantro and a squeeze of lemon juice. Enjoy!
SWAPS, TIPS & TRICKS
Beans: You could use cannellini, navy, great northern, chickpeas, butter peans, yellow eye beans - really any kind of bean would be delicious here!
Honey nut squash: The closest swap would be butternut squash, but kobocha, acorn or delicata squash would work well too!
Persimmons: You could also add plums, apricots or pears,
Cooking beans: For more info on how to cook beans, I love the NYT guide by Melissa Clark.
Storage: Keeps in the fridge for a week and the freezer for 3 months.
Nutritional Info
Calculated with 3 chicken breasts added to the entire dish, it will vary if you use tofu or another protein.
Per serving
Calories: 570
Carbohydrates: 42g
Fiber: 7g
Net carbs: 35g
Protein: 30g
Fat: 31g
Sodium: 845 mg
Sugar: 5g
