Quick & Healthy… White Bean & Butternut Squash Ginger Stew

IMG_4553When I think fall, I think comfort foods like stews. But often thick soups and stews means red meat, butter and cream. If you like thick soups and stews but don’t want to add a lot of butter or cream than this recipe is for you. The simple act of smashing some white beans will give the stews a thick and meaty texture without meat, flour or cream! Also strong spices and flavors with give soups and stews a pop of flavor without adding calories. I love making soups and stews ahead of time, often on a Sunday while I watch football. They are also great recipes to incorporate into your  Prep day! Give this recipe a shot and let me know what you think of vegan comfort food!

White Bean & Butternut Squash Ginger Stew

Ingredients:White Bean Stew

  • 2 cups of chopped butternut squash
  • 3 cloves of garlic chopped
  • 1 cup carrots chopped
  • 1/2 yellow onion diced
  • 1 cup celery chopped
  • 1 cup diced turnip
  • 5 cups spinach/kale
  • 2 cans low sodium white beans
  • 24 oz vegetable stock
  • 2 tbsp olive oil
  • 1 tbsp ginger
  • 1/2 tbsp nutmeg
  • 1/2 tbsp cumin
  • 1 tsp cayenne pepper (to taste)

Step 1: Chop and dice your garlic, carrots, onions, celery, turnip and butternut squash.IMG_4530


Step 2: In a  hot (med- high heat)  stock pot, add 2 Tbsp olive oil, garlic, carrot, onion and celery. Cook for about 10 minute until vegetables start to soften and onions become translucent.IMG_4534


Step 3:Add butternut squash and turnip to the pot.  Cook for about 5 minutes and stir occasionally. IMG_4537

Step 4: Add vegetables stock to the pot and bring to boil.  Once brought to a boil, bring down to a simmer, cover and cook for about 15 minutes. Then add white beans. IMG_4544


Step 5: Add ginger, nutmeg, cumin and cayenne pepper.  On the side of the stock pot, mash about 1/2 cup white beans. This will thicken the stew.  Let simmer for about 10 more minutes. IMG_4545

Step 6:Turn off the heat and add spinach/kale to the stew.  IMG_4549

Enjoy this flavor packed stew!! 

White Bean & Butternut Squash Ginger Stew

White Bean & Butternut Squash Ginger Stew

Challenge this week to think outside the box when it come to making comfort foods. Comfort food doesn’t also have to mean meats, heavy creams and pastas. A simple step like smashing some beans can give you the texture you are looking for without all that added fat!  

This entry was posted in Dinner, Meatless Mondays!, Quick & Healthy, Soup, Vegan and tagged , , , , , , , , . Bookmark the permalink.

2 Responses to Quick & Healthy… White Bean & Butternut Squash Ginger Stew

  1. Antonia Woods says:

    This looks really great, Kerri. Many thanks. I’m not clear as to when one adds the rest of the beans, however. One mashes 1/2 cup of them in step 5, but when does one add the rest? Many thanks, Antonia

    • Silly me, I forgot the most important ingredient, White Beans!! At the end of step 4, after the vegetables have simmered for about 15 minutes you add the beans. I don’t add them during the simmering because they become over cooked and mushy!! Thanks Antonia

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