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Healthy Butternut White Bean Stew

Helen T. Patterson
A nourishing, plant-based stew with tender white beans, sweet winter squash, and vibrant kale.
Packed with fiber and protein, this stew is easy to make in one pot, full of flavor, and perfect for meal prep, weeknight dinners, or cozy lunches.
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Prep Time 30 minutes
Cook Time 50 minutes
Total Time 1 hour 20 minutes
Course Main Dish, Soup
Cuisine American, Plant-Based
Servings 6

Equipment

  • 1 large Dutch oven or pressure cooker
  • 1 cutting board
  • (1) Chef’s knife
  • 1 measuring cup
  • 1 measuring spoon
  • 1 Wooden spoon or spatula

Ingredients
  

  • 1 lb dried yellow-eye or navy beans soaked overnight or quick-soaked
  • 1 large onion chopped
  • 4 cloves garlic minced
  • 5 cups water
  • 4 tsp smoked paprika divided
  • 2 tsp dried oregano divided
  • 1 ½ tsp ground cumin divided
  • 1 tsp dried basil
  • 1 lb winter squash or pumpkin peeled and diced into ¾-inch cubes
  • 1 large red bell pepper chopped
  • 1 jalapeño pepper seeded and finely chopped (optional)
  • 1 15-ounce can diced tomatoes, fire-roasted preferred
  • 1 tsp salt or to taste
  • 1 bunch kale stems removed and sliced (about 12 ounces)
  • 1 cup fresh or frozen corn optional
  • ½ cup fresh basil chopped

Instructions
 

  • Prepare the Beans: Start by carefully rinsing your dried beans under cold water, removing any debris or small stones that may be mixed in.
    To ensure even cooking and a creamy texture, soak the beans overnight in plenty of cold water.
    If you’re short on time, you can quick-soak them: bring a pot of water to a boil, add the beans, boil for one minute, then remove from heat, cover, and let them sit for at least an hour.
    After soaking, drain the beans and set them aside.
  • Chop the Aromatics: Peel and finely chop one large onion and mince four cloves of garlic.
    These aromatics are the flavor foundation for your stew.
    Set them aside in a small bowl so they’re ready to sauté.
    If you like a little extra depth, sprinkle a pinch of baking soda over the onions when cooking—it helps them brown faster and develop a slightly sweet, caramelized flavor.
  • Sauté the Onion and Garlic: Heat a large Dutch oven or the sauté function of your pressure cooker over medium heat.
    Add a splash of water or a small amount of oil if desired, then add the chopped onion.
    Cook gently, stirring occasionally, until the onion softens and starts to turn golden brown.
    Once the onions are translucent and fragrant, add the minced garlic and sauté for an additional minute until aromatic, taking care not to burn it.
  • Add Beans and Spices: Add the drained beans to the pot along with 5 cups of fresh water.
    Stir in 2 teaspoons of smoked paprika, 1 teaspoon of dried oregano, 1 teaspoon of ground cumin, and 1 teaspoon of dried basil.
    These spices infuse the beans with a warm, smoky, and herbaceous flavor.
    Stir everything together gently, ensuring the beans are fully submerged in water for even cooking.
  • Cook the Beans:
    For Pressure Cooker: Seal the lid and bring to high pressure. Cook for 8 minutes, then perform a quick release of the pressure according to your device instructions.
    For Stovetop: Bring the pot to a boil, then reduce heat to low, cover, and simmer gently.
    Check periodically, adding more water if needed, until the beans are just tender.
    Depending on your beans and water hardness, this may take between 30 minutes and 1.5 hours.
  • Prepare the Vegetables: While the beans cook, prepare the rest of your vegetables. Peel and dice 1 pound of winter squash or pumpkin into ¾-inch cubes.
    Chop 1 large red bell pepper and, if using, finely chop 1 jalapeño pepper for a gentle heat.
    Keep these prepped vegetables close at hand—they’ll go in as soon as the beans are ready.
  • Combine Vegetables and Remaining Seasonings: Once the beans are nearly tender, add the diced squash, chopped peppers, 1 (15-ounce) can of fire-roasted diced tomatoes, the remaining 2 teaspoons of smoked paprika, 1 teaspoon of oregano, ½ teaspoon of cumin, and 1 teaspoon of salt (or to taste).
    Stir gently to combine, making sure all the ingredients are evenly distributed.
  • Cook Vegetables Until Tender:
    For Pressure Cooker: Seal and cook at high pressure for another 8 minutes.
    Allow the pressure to release naturally for 15 minutes, then perform a quick release if needed.
    For Stovetop: Cover and simmer the stew over low heat, checking occasionally, until the squash is soft and easily pierced with a fork, usually about 15–20 minutes.
    Add extra water if necessary to keep the stew at your desired consistency.
  • Add Kale and Optional Corn: Once the squash is tender, stir in 1 bunch of sliced kale and 1 cup of corn if using.
    Cover the pot and simmer for an additional 5 minutes, just until the kale wilts and the corn is warmed through.
    This keeps the greens vibrant and tender, without overcooking.
  • Finish with Fresh Basil and Taste Adjustment: Remove the stew from heat and stir in ½ cup of freshly chopped basil.
    Taste the stew and adjust seasonings as needed—add more salt, smoked paprika, or cumin to enhance the depth of flavor.
    The fresh basil at the end gives a bright, aromatic lift that complements the rich, earthy beans and sweet squash.
  • Serve and Enjoy: Ladle the stew into bowls, making sure each serving gets a balanced mix of beans, squash, kale, and sauce.
    This stew is hearty enough to enjoy on its own, but it also pairs beautifully with crusty bread, quinoa, or brown rice for a complete meal.
    Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze portions for meal prep.

Notes

  • Soaking beans overnight helps them cook evenly and reduces digestive discomfort. Quick-soak works in a pinch but may require slightly longer cooking.
  • Use fire-roasted diced tomatoes for added depth of flavor; regular tomatoes work fine but give a milder taste.
  • Winter squash varieties such as butternut, acorn, or kabocha all work; choose firm, evenly colored squash for the best texture.
  • Adjust the spice level by including or omitting the jalapeño pepper.
  • Kale can be swapped with Swiss chard or spinach, though cooking times may vary.
  • This stew improves in flavor the next day, making it ideal for meal prep.