Vegan Squash Stew: A Hearty and Healthy Delight

Vegan Squash Stew: A Hearty and Healthy Delight

At Altern8 Training, we believe in nourishing both body and soul with wholesome, plant-based meals. Our Vegan Squash Stew is a perfect blend of rich flavours and nutritious ingredients, ideal for a satisfying meal after a workout or a busy day. Whether you live in Pymble, North Turramurra, Turramurra, Wahroonga, Gordon, or Killara, this recipe will become a family favourite.


  • 2 tbsp rapeseed oil
  • 320g large chestnut mushrooms, quartered
  • Two bay leaves
  • 2 tbsp fresh rosemary
  • Four red onions, quartered
  • Four garlic cloves, thinly sliced
  • 320g prepared butternut squash
  • 600ml vegetable stock, made with 1 tbsp bouillon powder
  • 2 x 400g cans chickpeas, drained
  • 1 tbsp smoked paprika
  • 4 tbsp tomato purée
  • Broccoli and peas to serve


For the Mash

  • 700g swede, peeled and cut into chunks
  • 850g potatoes, cut into chunks



Preparing the Stew

Heat the Oil: Add the rapeseed oil to a large non-stick pan over medium heat. Once heated, add the quartered mushrooms, bay leaves, and fresh rosemary. Sauté for about 5 minutes until the mushrooms begin to soften.

Add Onions and Garlic: Tip in the quartered red onions and thinly sliced garlic. Cook for a few more minutes until the onions soften and become translucent.

Incorporate Key Ingredients: Add the prepared butternut squash, vegetable stock, chickpeas, smoked paprika, and tomato purée to the pan. Stir well to combine all the ingredients. Cover the pan and let it simmer for about 40 minutes. The stew should thicken into a rich, flavourful gravy as it cooks.


Preparing the Mash

Boil the Swede and Potatoes: About 25 minutes before the stew is done, bring a large pan of water to a boil. Add the chunks of swede and boil for 5 minutes. Then, add the potato chunks and continue cooking for another 15-20 minutes until both vegetables are tender.

Mash the Vegetables: Drain the cooked swede and potatoes. Mash them together until smooth, seasoning generously with black pepper.


Serving and Storing

Serve and Enjoy: Serve half the stew with the freshly made mash. For added nutrition, complement the meal with steamed broccoli and peas.

Store for Later: Chill the remaining stew and mash for future meals. They can be stored in the refrigerator for up to three days. When ready to eat, reheat the casserole in a pan until piping hot and reheat the mash in the microwave.


Benefits of Vegan Squash Stew

This Vegan Squash Stew is not only delicious but also packed with health benefits: 


  • High in Protein: Chickpeas provide significant plant-based protein, essential for muscle repair and growth.


  • Rich in Vitamins and Minerals: Butternut squash is an excellent source of vitamins A and C, while swede and potatoes add fibre and potassium to the meal.


  • Low in Fat: Rapeseed oil ensures the stew remains heart-healthy with minimal saturated fats.


  • Full of Flavour: The combination of smoked paprika, fresh rosemary, and bay leaves creates a deeply satisfying flavour profile.


Why Choose Plant-Based Meals?

At Altern8 Training, we advocate for plant-based meals due to their numerous benefits:


  • Sustainability: Plant-based diets are more environmentally friendly, reducing your carbon footprint.


  • Health: A diet rich in fruits, vegetables, legumes, and whole grains is associated with lower risks of chronic diseases.


  • Ethical Reasons: Choosing plant-based options supports animal welfare.


Join Us at Altern8 Training

We invite you to try this Vegan Squash Stew and discover the joy of healthy, plant-based eating. Our goal at Altern8 Training is to provide you with the knowledge and resources to maintain a balanced lifestyle. Visit our website for more delicious recipes, workout tips, and wellness advice.

Residents of Pymble, North Turramurra, Turramurra, Wahroonga, Gordon, and Killara, we are here to support your fitness journey with tailored training programmes and nutritional guidance. Enjoy this wholesome stew as part of a balanced diet, and feel the difference in your energy levels and overall well-being.

At Altern8 Training, we understand that no two individuals are alike, which is why we take a personalized approach to fitness. Whether you’re looking to lose weight, build muscle, improve flexibility, or enhance your overall health and wellness, our experienced trainers will work closely with you to create a customized plan that delivers results.