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Butternut Squash & Wild Rice Stew

recipes soups and stews Nov 03, 2021
Butternut Squash & Wild Rice Stew

Butternut squash is as ubiquitous as pumpkin spice this time of year. Instead of pureeing it in a creamy soup, we've cubed it and simmered it with other vegetables, herbs, white beans and mushrooms for a chunky stew that has all the Fall feels.


I was inspired to create this soup because I was craving a mushroom and wild rice soup. With all the squash available right now, I started experimenting and this butternut squash and wild rice stew was born.


Recipe Tips

This butternut squash stew is ideal for batch cooking. Prep it on the weekend and just reheat during the week on a night when you have little time or energy to make a meal. I like to serve this in the evening of the day I batch cook so I'm done with cooking for the day.


I used pre-peeled and chopped butternut squash in this recipe to take a little help from the store. If you're cutting the squash yourself, heat it in the microwave for 5 minutes or oven for 10-15 minutes to soften it and make it easier to slice through. 


Serving Suggestions

This is a one-pot meal that easily feeds a crowd so cut the recipe in half if you don't want leftovers. It also freezes well for up to 6 months so you can eat half now and have another batch ready for another month (a dinner gift that keeps on giving).


If you're making this ahead of time, wait to add the kale until you're reheating it right before you're ready to serve. The greens will stay fresher that way. 


With the heartiness of this recipe, all you need is a simple green salad and / or some slices of crusty bread to serve alongside this squash stew.


Butternut Squash & Wild Rice Stew

Prep time: 20 minutes | Cook time: 35 minutes

Makes about 8 cups



1 yellow or white onion, chopped

2 large carrots, chopped

2 celery ribs, chopped

1 Tbsp fresh thyme leaves

1 Tbsp fresh sage, minced

2 cups sliced cremini mushrooms

1 14.5-oz can white beans (such as cannellini), drained and rinsed

2 pounds butternut squash, peeled and cut into 1-inch cubes (about 3 cups)

½ cup wild rice

3 cups vegetable broth

salt, to taste

freshly ground black pepper, to taste

1 head lacinato kale, ribs removed



  1. In a large stockpot or Dutch oven, heat the olive oil or vegetable broth. Add the onion, carrots and celery and cook for 5 minutes until the onion is translucent and softened.
  2. Add the thyme, sage, mushrooms, white beans, squash, wild rice and vegetable broth. Season with salt and pepper. 
  3. Bring to a boil, lower the heat and cover. Simmer for 30 minutes or until the rice is cooked.
  4. Remove the soup from the heat and use an immersion blender to blend some of the soup to create a creamy consistency, but leaving some of the vegetables and beans whole. (Alternatively, you can pour 2 cups of the soup into a blender, process, and stir back into the soup).
  5. Stack the leaves of the kale on top of each other and roll into a cylinder. Slice to create thin ribbons and stir into the stew. Taste and season with more salt and pepper to taste.


Spoiler Alert: Butternut Squash & Wild Rice Stew will stay fresh in an air-tight container in the refrigerator for a week.


Batch it Up: Spoiler Alert: Butternut Squash & Wild Rice Stew will stay fresh in an air-tight container in the freezer for 6 months.


For non vegans: Add cooked, chopped chicken right before serving.


More Soup and Stew Recipes:



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