Are you craving a hearty, nutritious meal that's both incredibly delicious and surprisingly easy to prepare? Look no further than this mouthwatering Squash, Kale, and White Bean Stew! Packed with vibrant vegetables, protein-rich beans, and a symphony of flavors, this recipe transforms simple ingredients into a culinary masterpiece that will have your family begging for seconds. Whether you're a busy professional, a health-conscious foodie, or someone who loves comforting, wholesome meals, this stew is about to become your new favorite go-to dish.
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups butternut squash, diced
- 4 cups vegetable broth
- 1 can (15 oz) white beans, drained and rinsed
- 2 cups kale, chopped
- 1 teaspoon thyme
- Salt and pepper to taste
Instructions
- Prepare all ingredients by washing and chopping the vegetables. Dice the butternut squash into uniform 1/2-inch cubes to ensure even cooking. Remove the tough stems from the kale and chop the leaves into bite-sized pieces.
- Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped onion and sauté until translucent and slightly softened, approximately 3-4 minutes.
- Add minced garlic to the onions and cook for an additional 30-45 seconds, stirring constantly to prevent burning. The garlic should become fragrant but not brown.
- Introduce the diced butternut squash to the pot, stirring to coat with the oil and mix with the onion and garlic. Cook for 2-3 minutes to begin softening the squash.
- Pour in the vegetable broth, ensuring it covers the squash. Bring the mixture to a gentle boil, then reduce heat to a simmer. Cover and cook for 15-20 minutes, or until the squash is tender but not mushy.
- Add the drained and rinsed white beans and dried thyme to the pot. Stir gently to combine and let simmer for an additional 5 minutes.
- Fold in the chopped kale and cook for 2-3 minutes until the kale is wilted but still bright green and retains some texture.
- Season with salt and pepper to taste. Taste and adjust seasoning as needed. The stew should have a balance of earthy, sweet, and savory flavors.
- Remove from heat and let stand for 5 minutes before serving. This allows the flavors to meld and the stew to slightly thicken.
- Serve hot in deep bowls. Optional: Garnish with a drizzle of olive oil, fresh thyme leaves, or a sprinkle of grated Parmesan cheese for added flavor.
Tips
- Choose the Right Squash: For the best flavor and texture, use fresh butternut squash and cut it into uniform 1/2-inch cubes to ensure even cooking.
- Don't Rush the Sautéing: Take your time caramelizing the onions and garlic to build a deep, rich flavor base for your stew.
- Keep the Kale Vibrant: Add kale at the end of cooking to maintain its bright green color and prevent overcooking.
- Customize Your Seasoning: Feel free to experiment with herbs like rosemary or add a pinch of red pepper flakes for extra warmth.
- Make it Ahead: This stew tastes even better the next day, so don't hesitate to make a larger batch for meal prep.
- Enhance the Texture: For a creamier consistency, mash a few white beans against the side of the pot while cooking.
- Serving Suggestions: Serve with crusty bread, over quinoa, or topped with a sprinkle of Parmesan cheese for added richness.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 40g
Protein: 10g
Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
