Butternut Squash White Bean Kale Stew

14 65 294
Ingredients Minutes Calories
Prep Cook Servings
20 min 45 min 6
Butternut Squash White Bean Kale Stew
Health Highlights


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


  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 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 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 Highlights

  • A mix of vegetables provide key vitamins and minerals required for vital health and maintenance of the body

Nutrition Facts

Per Portion

Calories 294
Calories from fat 72
Calories from saturated fat 9.2
Total Fat 8.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 8.8 g
Cholesterol 0
Sodium 662 mg
Potassium 1016 mg
Total Carbohydrate 48 g
Dietary Fiber 12.8 g
Sugars 7.4 g
Protein 13.9 g

Dietary servings

Per Portion

Meat Alternative 0.9
Vegetables 4.6

Energy sources


Meal Type(s)