Articles & Recipes

Butternut Squash, White Bean and Kale Stew

January 3, 2018

Call it a stew or call it chili, you'll definitely call it delectable. Far from being a retiring meatless dish on the sidelines, this is a healthy take-center-stage attention-grabber, from Camilla Saulsbury's 5 Easy Steps to Healthy Cooking.

Ingredients Makes 8

2 tsp extra virgin olive oil 10 mL
2 red bell peppers, cut into 1-inch (2.5 cm) pieces 2
1 butternut squash (about 2 lbs/1 kg), peeled & cut into 1-inch (2.5 cm) cubes 1
11⁄2 cups chopped onions 375 mL
21⁄2 tsp dried rubbed sage 12 mL
1⁄2 tsp fine sea salt 2 mL
1⁄4 tsp freshly cracked black pepper 1 mL
1 can (14 to 15 oz/398 to 425 mL) diced tomatoes, with juice 1
11⁄2 cups reduced-sodium ready-to-use vegetable or chicken broth 375 mL
2 cans (each 14 to 19 oz/398 to 540 mL) cannellini (white kidney) beans, drained and rinsed 2
1 large bunch kale, stems & ribs removed, very thinly sliced crosswise (about 5 cups/1.25 L) 1
1⁄4 cup pitted brine-cured black olives (such as kalamata), quartered 60 mL
1⁄4 cup freshly grated Romano cheese 60 mL


  1. In a large saucepan, heat oil over medium-high heat. Add red peppers, squash and onions; cook, stirring, for 12 to 15 minutes or until squash is slightly softened. Add sage, salt and pepper; cook, stirring, for 1 minute.
  2. Stir in tomatoes with juice and broth. Bring to a boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 15 to 20 minutes or until squash is tender. Stir in beans and kale. Cover and simmer, stirring occasionally, for 5 to 6 minutes or until kale is wilted. Serve sprinkled with olives and cheese.


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