Butternut squash, kale and white bean stew
Warm up from the chilly weather with this hearty dish.
Vegetarian Kale Stew Recipe
Kale is a rich source of carotenoids, making it an excellent choice for preventing diseases including cancer. Kale is also a rich source of calcium and vitamin C. Combined with butternut squash and white beans, this is the perfect vegetarian option for a satisfying lunch or dinner that is also high in protein!
MAKES 4 PORTIONS | TAKES 30 MINS
1 small butternut squash, peeled and cubed
1 BPA free can white beans, rinsed
1 medium zucchini, cubed
1 bunch of lacinato kale, chopped
½ medium onion, chopped
2 cloves of garlic
2 tsp olive oil
1 tsp cumin
½ tsp sea salt
½ tsp chili powder
1 tsp red wine vinegar
Pepper to taste
Begin by peeling and chopping the butternut squash into small cubes. Toss in one tsp of olive oil and salt and pepper. Spread cubes on a baking sheet. Bake for 20 minutes at 420° F.
Next, place one tsp of olive oil into a pan and add the onion and garlic to medium-low heat. Cook until lightly golden. Add the zucchini and kale. When the squash is cooked, add it to the pan along with the beans and all the seasonings. Cook for another few minutes and then turn off the heat. Enjoy warm.
Nutritional information per serving: Calories 216; Fat 3g; Carbohydrates 4g; Protein 10g
Andrea Saliba is a certified holistic nutritionist, health coach and group fitness instructor in Vancouver, BC. She offers nutrition plans to gain energy, strength and confidence. Her approach is to inspire people to make healthier food choices while educating her clients on the importance of the mind-body connection. www.andreasaliba.ca
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