Butternut Squash White Bean Kale Stew

Butternut Squash White Bean Kale Stew

Health Rating
Prep Cook Ready in Servings
20 min 45 min 1 h 5 min 6

Ingredients


2 can (15oz) Cannellini beans, canned (drained, rinsed)
3 cup Butternut squash (diced into 1-inch cubes)
5 medium Carrots (sliced)
5 medium stalk(s) Celery (diced)
1 large Yellow onion (diced)
1 cup chopped Zucchini (diced into quarters)
3 cup Kale
1/2 cup Cashew milk, unsweetened
2 clove(s) Garlic (minced)
2 tbsp Extra virgin olive oil
1/4 tsp Salt and pepper (to taste)
1 tbsp Rosemary, fresh (leaves only, roughly chopped)
4 sprig Thyme, fresh (leaves only)
3 cup Vegetable stock/broth

Instructions


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

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

3. Add cashew milk, vegetable broth, and beans to 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 vegetables have softened and the liquid has reduced slightly.

4. Use an immersion blender to pulse blend throughout the mixture to make it slight creamy and thicker. Do this until desired texture is made.

5. Add the kale, stir to incorporate and wilt.

Serve warm and enjoy!

Nutrition Facts

Per Portion

Calories 322
Calories from fat 53
Calories from saturated fat 18.6
Total Fat 5.9 g
Saturated Fat 2.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 8.7 g
Cholesterol 0
Sodium 620 mg
Potassium 1418 mg
Total Carbohydrate 53 g
Dietary Fiber 12.7 g
Sugars 6.7 g
Protein 13.9 g

Dietary servings

Per Portion


Meat Alternative 0.9
Vegetables 4.6

Energy sources


Pygal66%456.724917631314237.5834417874845317%292.3110127051135198.2716979073924817%334.5855311870712119.9161234189422266%17%17%CarbohydratesFatProtein

Notes:

Mix of vegetables

provide key vitamins and minerals required for vital health and maintenance of the body

Recipe from:
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