Vegan Savory Squash Stew

10 80 202
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 5 min 4
Vegan Savory Squash Stew
Health Rating


2 tbsp Canola oil
1 squash Kabocha squash (roasted)
1 squash Delicata squash (roasted)
1 large potato(es) Sweet potato (roasted)
2 cup Vegetable stock/broth, low sodium
1 tbsp, ground Thyme, dried
1 tbsp Garlic powder
1 tsp Black pepper
3/4 cup Red rice, sprouted, dry
2 cup Meatless ground taco filling (optional)


Precook rice and set aside.

Roast squashes and sweet potato at 425*F for 55 minutes in oven. Set aside and let cool. (Note-keep the skin on the squashes and sweet potato and discard the inner seeds before roasting).

In a large stove top pot, add the canola oil and set to low heat.

Once the kabocha squash has cooled, scoop out the flesh and add to the stove top pot. Discard peel.

Add the entire delicata squash and sweet potato, skin on, to the pot.

Add the vegetable broth and set to simmer. Add the spices in.

Using your immersion blender, blend the squashes and broth together until uniform consistency achieved.

Add the rice and continue to blend together using the immersion blender until all ingredients have blended together.

Now, if you want to amp up the protein, here is where you can add the precooked meat product and let simmer for 10-15 minutes.

Remove from heat and serve up with a delicious slice of bread and top with seeds, thyme and/or cheese.


Nutrition Facts

Per Portion

Calories 202
Calories from fat 23.5
Calories from saturated fat 20.2
Total Fat 2.6 g
Saturated Fat 2.2 g
Trans Fat 0
Polyunsaturated Fat 5.7 g
Monounsaturated Fat 6.9 g
Cholesterol 0
Sodium 369 mg
Potassium 265 mg
Total Carbohydrate 28.0 g
Dietary Fiber 3.5 g
Sugars 3.3 g
Protein 16.6 g

Dietary servings

Per Portion

Grain 0.4
Meat Alternative 1.0
Vegetables 4.8

Energy sources

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