White Bean Stew with Winter Squash and Kale
White Bean Stew with Winter Squash and Kale
  • prep: 30 min
  • cook: 50 min
  • total: 1 hr 20 min
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  • servings:
  • Summary

    The time it takes to cook beans is affected by the type and age of the beans and possibly the hardness of your water and your elevation. I made this in the Fagor Multi-Cooker pressure cooker using yellow-eye beans, so the times below reflect that. You may need to add a few more minutes to get the beans fully cooked. If you’re not using a pressure cooker, see the instructions in bold.

    Ingredients

    • 1 pound dried yellow-eye or navy beans soaked overnight or quick soaked
    • 1 large onion chopped
    • 4 cloves garlic minced
    • 5 cups water
    • 4 teaspoons smoked paprika divided
    • 2 teaspoons dried oregano divided
    • 1 1/2 teaspoon ground cumin divided
    • 1 teaspoon dried basil
    • 1 pound cubed winter squash or pumpkin peeled and cut into 3/4-inch dice (I used butternut)
    • 1 large red bell pepper chopped
    • 1 jalapeño pepper optional, seeded and finely chopped
    • 1 15-ounce can diced tomatoes fire-roasted preferred
    • 1 teaspoon salt or to taste
    • 1 bunch kale removed from stems and sliced (about 12 ounces,)
    • 1 cup fresh or frozen corn optional
    • 1/2 cup chopped fresh basil

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 31 % Daily Value *
    • Total Fat: 0 g 0.6%
    • Saturated Fat: 0 g 0.31%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 400 mg 16.68%
    • Calcium: 36 mg 3.61%
    • Potassium: 96 mg 2.73%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 5.14%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 7 g %
    • Dietary Fiber: 1 g 5.6%
    • Sugar: 1 g
    • Protein: 1 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 50.47%
    • Vitamin C 24.79%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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