Squash & Carrot Stew

Winter comfort food, a low-calorie, spice-rich vegetable stew made with butternut squash and carrots. Perfect for simmering atop the stove or in a slow cooker.

Squash & Carrot Stew, a low-calorie spice-rich vegetable stew with butternut squash and carrots. Two versions, one for the stovetop, another for a slow cooker.

"This was FANTASTIC!" ~ Marie
"My seven-year-old son loves this!" ~ Anonymous

“Feast with friends. Fast in solitude.” ~ Olga, a cooking instructor in Kansas City

Last January, book club was scheduled for my house. (Other book clubs may be interested in my reading group's book list.) I planned a winter menu that finished with a feast-suitable squash and pear pie. By the morning-of, however, the weather was iffy with ice so, just in case, I switched to a still-festive squash and goat cheese pizza that could be made at the last minute. Once the roads turned dire, we cancelled book club. So much for feasting with friends!

But happy accident! I went looking for winter comfort food, vegetarian but substantial, low in calories but full of flavor. Enter this gorgeous vegan (but don’t tell!) stew, perfect for post-holiday dieters, perfect for ‘fasting in solitude’.

Still, doesn’t ‘fasting’ imply fastidiousness, a tediousness, a plainness, a spareness, a certain blandness? Trust me, there’s nothing ‘bland’ about this stew. The color is enlivening. The spices meld together, creating a whole new flavor set. We just might be forced to share.

ALANNA's TIPS If you like, substitute the smoky Spanish paprika called pimentón for the sweet paprika. This is a spice-forward dish! For something more subtle, use half the spices and half the green curry paste. If you like, stir in more vegetables, corn and cauliflower come to mind. How to Cut, Peel & Cube a Butternut Squash and Keep All Ten Fingers
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Rich with world spices
Hands-on time: 30 minutes
Time to table: 4 - 5 hours
Makes about 10 cups but easily halved
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 3 garlic cloves, chopped
  • 4 teaspoons sweet paprika
  • 2 teaspoons kosher salt
  • 1 teaspoon – each, yes each! – ground pepper, coriander, cumin, turmeric and ginger
  • 1/8 teaspoon Thai green curry paste (see TIPS), stirred into a tablespoon of water
  • 28 ounces canned diced tomatoes
  • Juice of 2 lemons, about 4 tablespoons
  • 1 butternut squash (about 2-1/2 pounds), trimmed, peeled (see TIPS) and cut into 1-inch cubes
  • 1 pound carrots, trimmed, cut into 1-inch pieces on the diagonal
  • 2 cups water
  • 1/2 cup chopped cilantro
  • 1/4 cup chopped fresh mint (key ingredient, try not to skip)

STOVETOP In a large pot or Dutch oven, heat oil on medium heat til shimmery. Add onion and garlic, toss to coat with oil, then cook til turning gold, stirring occasionally. Stir in paprika, salt, spices and green curry paste mixture, let cook 1 minute. Add tomatoes, lemon juice, squash, carrots and water. Bring to a boil. Reduce heat to maintain a bare simmer, cover and simmer for 3 – 4 hours until vegetables are fully cooked and liquid has slightly thickened.

SLOW COOKER In a skillet, heat oil on medium heat until shimmery. Add onion and garlic, toss to coat with oil, then cook til turning gold, stirring occasionally. Stir in paprika, salt, spices and green curry paste mixture, let cook 1 minute. Transfer mixture to a slow cooker. Add tomatoes, lemon juice, squash, carrots and water. Cook on low for about 7 hours.

TO SERVE Spoon stew into individual serving bowls. Stir in cilantro and mint, then a spoonful of something creamy like Greek yogurt, sour cream, even mashed potatoes. Serve immediately. Keeps for several days.

NUTRITION INFORMATION Per Cup 113 Calories; 2g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 511mg Sodium; 25g Carb; 6g Fiber; 8g Sugar; 3g Protein. WEIGHT WATCHERS POINTS WW Old Points 2, WW PointsPlus 3 CALORIE COUNTERS 100-calorie serving 7/8 cup (3g protein).

What Makes Squash & Carrot Stew Distinctive

A pile of spices and Thai Curry Paste make Squash & Carrot Stew special.

Two things make Squash & Carrot Stew such a stand-out recipe.

THE SPICES This is a "spice forward" recipe, meaning that there's no holding back. The spices don't overwhelm the vegetables but they do turn them into something that's warm and satisfying. There's no "heat" here, just flavor but if you're concerned about "too much flavor", no problem, the first time you make this, just use half the spices.

THAI CURRY PASTE Curry paste is powerful stuff, packed with heat. That's why this recipe uses just a little, a mere 1/8 teaspoon – but again, if you're concerned about "too much heat," just use half. I don't recommend skipping it though, the curry paste adds a unique flavor dimension that's hard to replicate.

More Hearty Vegetarian Fare

(hover for a description, click a photo for a recipe)
Two-Way Lentil Skillet (Black Lentils with Tofu) Ratatouille Omelettes Red Quinoa Salad Your Way
~ more vegetarian suppers ~
from A Veggie Venture, my food blog

~ more vegetarian & vegan recipes ~
from Kitchen Parade

More Recipes for Winter Squash

(hover for a description, click a photo for a recipe)
Roasted Butternut Squash & Apple Acorn Squash with Quinoa & Cherries Winter Stew

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© Copyright 2008 Kitchen Parade

Alanna Kellogg
Alanna Kellogg

A Veggie Venture is home of "veggie evangelist" Alanna Kellogg and the famous asparagus-to-zucchini Alphabet of Vegetables.


  1. This was FANTASTIC ... served it with barley ! YUMMY ! I have lost 52.5 pounds on WW and am anxious to "hear" about the new program ( from Canada ) tomorrow.
    Thanks for your web site !

  2. Anonymous1/20/2011

    My seven-year-old son loves this! He asks for it at least once per week. Even his dad, who hates squash, cooked carrots, and tomatoes said it was "okay" and ate the whole thing.


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Thank you for taking a moment to write! I read each and every comment, for each and every recipe. If you have a specific question, it's nearly always answered quick-quick. But I also love hearing your reactions, your curiosity, even your concerns! When you've made a recipe, I especially love to know how it turned out, what variations you made, what you'll do differently the next time. ~ Alanna