It may be summer but that doesn’t stop me from craving stews and soups. Listen, I’m one of those people who sleeps with a comforter all year-round, feel me? I made this delicious coconut curry stew last fall and it’s easily one of my favorite dishes to date. Thanks to pregnancy cravings, I made it again late last night and figured it’s about time I share with you guys!
This coconut curry stew is so easy to make. It’s also inexpensive and the perfect quick meal option for those with a lot on their plate during the week (pun intended). Parents, make note of this coconut curry recipe for nights you want a quick nutritious and filling dish that can last 3-4 days! My toddler has loved this stew since he was about 8 months old. We just mix it with a nutritious whole grain like brown rice (quinoa works great too) and you’re good to go! If you prefer white rice over brown, Jasmine rice works great with this stew.
You know I can’t leave you without highlighting the key nutritional & healing benefits of this stew right?
Butternut Squash
- High in antioxidants: prevents damage from free radicals. Free radicals are already in our body and perform properly with a balanced healthy diet. However, these free radicals can end up causing more harm than good (oxidative stress) with a diet that is unbalanced & consists of empty calories. If we often spend too much time in the sun, and/or we expose our bodies to chemicals through toxic cosmetics, hygiene, household cleaning products & other endocrine disruptors. Studies have linked oxidative stress to a large number of diseases and strongly associated it with cancer.
- Anti-inflammatory and Immune Boosting Properties: The high levels of Vitamin A found in butternut squash can help our bodies to ward off autoimmune disorders and other diseases including cancer. Foods with high vitamin A content can also be used as a preventative measure against the common cold and other infections when consumed regularly. Remember, ground zero for colds and infections is inflammation. Inflammation is just another way of saying our immune system is overactive and attacking more good than bad. The vitamin A content in butternut squash reduces/prevents inflammation, hence fewer colds and infections.
- Natural PMS remedy: Shut the front door! Did you know butternut squash can help alleviate and even eliminate painful PMS symptoms? Often, the foods we eat before and during our period can make our PMS symptoms worse. Foods like sugar, caffeine and alcohol are the biggest culprits. Vitamins E, K, and minerals potassium and manganese help to reduce & prevent PMS symptoms such as cramps big time.
- Weight loss aid: Butternut squash contains an extract that prevents the body from producing fat to store.
Ginger
- Just as butternut squash, ginger contains the same antioxidant and anti-inflammatory properties.
- Fights fungal infections
- Protects against stomach ulcers
- Eases menstrual pains
- Regulates blood sugar
- Relieves joint and muscle pain
- Lowers cholesterol levels
- Promotes healthy digestion
Garlic
- Contains allicin (antioxidant) which helps lower cholesterol, regulate blood sugar and blood pressure.
- Antimicrobial, antiviral, antifungal & anti-inflammatory properties help to relieve common cold and various infections.
Now that we got the science out-of-the-way let’s get onto the recipe! 
It’s creamy and hearty with a bit of spice. The best part? You can add any substitutes or veggies to this dish and it will still taste great. If you’re not vegan try adding shrimp! My husband loved it with shrimp and he is a bona-fide poultry lover. I was able to make this coconut curry stew without onions or bell peppers last night and it still came out delicious! I just used onion powder and a Jamaican hot pepper in place of the onion and bell pepper.
If you try this recipe let me know! Follow my Instagram pages for more health, wellness, clean beauty and of course recipe inspo! Healthy Hair To Toe & Healed By Food.
Note: Recipe inspired by Minimalist Baker.
- 1 1/2 tbsp avocado oil sub with water if avoiding oil
- 4 stalks scallion minced
- 2 tbsp minced fresh ginger
- 2 tbsp minced garlic
- 1/2 scotch bonnet pepper
- 1 large red bell pepper thinly sliced lengthwise
- 3 tbsp red Thai curry paste
- 3 1/2 cups butternut squash
- 2-14 ounce cans light coconut milk sub full-fat for extra creamy texture or 1/2 of the coconut milk for vegetable broth for thinner curry
- 1 1/2 tbsp coconut sugar plus more to taste
- 1 tsp ground turmeric
- 1/4 tsp pinch himalayan or sea salt
- 1 tbsp coconut aminos
- 1 cup chopped broccoli
- 2 tbsp lemon juice 1 medium lemon should yield this amount of juice.
- Heat a large pot over medium heat. Once hot, add avocado oil, scallion, ginger, garlic, and pepper. Sauté for 2-3 minutes, stirring frequently.
- Add bell pepper and curry paste and stir. Cook for 2 minutes more. Then add butternut squash and stir. Cook for 2 minutes more.
- Add coconut milk, maple syrup or coconut sugar, turmeric, himalayan salt, coconut aminos and stir. Bring to a simmer over medium heat.
- Once simmering, slightly reduce heat to low and cover.
- Cook for 10-15 minutes, stirring occasionally, to soften the squash and infuse it with curry flavor.
- Be sure to taste and adjust the flavor of the sauce/broth as needed. I added a bit more curry paste for a more intense curry flavor.
- Simmer for 3-4 minutes more over low to medium-low heat.
- Optional: You can scoop out half of the stew and blend until creamy and smooth in a blender for a thicker, creamier texture. Return to pot and warm for a few minutes before serving. Serve as is or over brown rice, jasmine rice, quinoa, or even cauliflower rice. I added cilantro and lemon juice at the end and it tastes AMAZING!