White Bean Butternut Squash Kale and Olive Stew
Cozy up with a bowl of hearty, nutrient-packed White Bean Butternut Squash Kale and Olive Stew—a vibrant one-pot dish perfect for chilly evenings or nourishing weeknight dinners. This plant-based recipe combines tender cubes of sweet butternut squash, protein-rich white beans, and earthy kale for a wholesome base, while briny black or Kalamata olives add an unexpected burst of flavor. Simmered in an herby vegetable broth with fragrant garlic, onions, and a squeeze of zesty lemon juice, this stew strikes the perfect balance of savory and tangy. Ready in under an hour, this gluten-free, vegan-friendly meal is as versatile as it is satisfying—serve it with crusty bread for dipping or over a bed of rice for a heartier option. It's a comforting, flavorful way to enjoy seasonal produce while keeping things light and healthy!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 4 cups butternut squash, peeled and cut into 1-inch cubes
- 6 cups vegetable broth
- 2 15-ounce cans canned white beans (such as cannellini or great northern), drained and rinsed
- 4 cups kale, stems removed and chopped
- 1 cup black or kalamata olives, pitted and halved
- 0.25 teaspoons crushed red pepper flakes (optional)
- 2 teaspoons fresh thyme leaves (or 1 teaspoon dried thyme)
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion to the pot and sauté for 5-6 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the butternut squash cubes and cook for 3-4 minutes, stirring occasionally.
Pour in the vegetable broth and add the thyme, salt, and black pepper. Bring the mixture to a boil.
Reduce the heat to a simmer, cover the pot, and cook for 15 minutes or until the butternut squash is tender.
Stir in the white beans, chopped kale, and olives. Let the stew simmer for another 5-7 minutes until the kale wilts and everything is heated through.
Taste the stew and adjust the seasoning with additional salt or pepper if needed.
Stir in the lemon juice and crushed red pepper flakes (if using) just before serving.
Ladle the stew into bowls and enjoy it warm. Serve with crusty bread or over rice if desired.
Nutrition Facts
Calories |
327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1252 mg | 54% | |
| Total Carbohydrate | 50.8 g | 18% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 8.0 g | ||
| Protein | 13.4 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1406 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
