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Butternut Squash White Bean Kale Stew

Stew Time!

As fall rolls around, so do our comfort recipes such as stews, soups, chilis, and more! Squash is a common ingredient within these comfort recipes and it's super filling when it comes to our chilly fall days! Upgrade your nutrition with this low-calorie stew, even feel free to add ground beef, ground turkey, or some shredded chicken to bulk up the necessary protein. Butternut squash is also a fantastic source of vitamin A and calcium, so it is worth your while to add it to your menu as fall is fast approaching!

Grocery List

  • 2 tablespoons of olive oil

  • 1 large onion, diced

  • 2 cloves garlic, minced

  • 3 cups of butternut squash, diced into 1 inch cubes

  • 1 cup zucchini, diced into quarters

  • 5 carrots, sliced

  • 5 celery sticks, diced

  • Fresh thyme off 4 sprigs of thyme leaves

  • 1 tablespoon of rosemary leaves, roughly chopped

  • ½ cup silk cashew milk

  • 3 cups of vegetable broth

  • 2, 15-ounce cans of cannellini beans, rinsed and drains

  • Salt and pepper, to taste

  • 3 cups loosely packed kale


  1. In a large pot such (ex: a dutch oven), add olive oil and heat up over medium-high heat. Once the oil is hot, add onions and garlic to the oil. Cook for 2 minutes, or until slightly softened.

  2. Add butternut squash, zucchini, carrots, celery, thyme, and rosemary to the pot. Continue to cook until ingredients are softened, about 7-10 minutes.

  3. Add cashew milk, vegetable broth, and beans to the pot. Season with salt and pepper. Bring the mixture to a boil then reduce to a simmer. Cover the pot and let simmer for 20-25 minutes, or until all the veggies have softened and the mixture has thickened slightly.

  4. Finally, throw in the kale, stir to incorporate, and wilt.

  5. Serve warm. Store leftovers in an airtight container in the refrigerator.

Prep Time: 20 minutes

Total Time: 1 hour and 20 min


This makes approximately 6 servings.

1 serving:

  • Calories: 265

  • Protein: 23g

  • Carbs: 46g

  • Fats: 6g

  • Fiber: 13



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