White Bean Stew with Winter Squash and Kale
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 are not using a pressure cooker, see the instructions in bold.
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 are not using a pressure cooker, see the instructions in bold.
- 1/2 cup chopped fresh basil
- 1 teaspoon dried basil
- 5 cups water
- 1 teaspoon salt (or to taste)
- 4 cloves garlic (minced)
- 1 large onion (chopped)
- 1 large red bell pepper (chopped)
- 1 pound dried yellow-eye or navy beans (soaked overnight
- 4 teaspoons smoked paprika (divided)
- 2 teaspoons dried oregano (divided)
- 1 1/2 teaspoon ground cumin (divided)
- 1 pound cubed winter squash or pumpkin (peeled and cut in
- 1 jalapeã±o pepper (optional seeded and finely chopped)
- 1 15-ounce can diced tomatoes (fire-roasted prefe
- 1 bunch kale (removed from stems and sliced (about 12 ounc ))
- 1 cup fresh or frozen corn (optional)
- Carbohydrate 0.077745 g
- Cholesterol 0 mg
- Fat 0.00624333333333333 g
- Fiber 0.0512500000596046 g
- Protein 0.02464 g
- Saturated Fat 0.0003825 g
- Serving Size 1 1 Serving (353g)
- Sodium 395.529666673345 mg
- Sugar 0.0264949999403953 g
- Trans Fat 0.0016105 g
- Calories 0 calories
Step-by-step
- Make sure to rinse your beans first and check for rocks and then soak overnight in cold water. Or do a quick soak by boiling the beans in enough water to cover by an inch for one minute, and then cover and allow to stand for at least an hour. Drain before proceeding with the recipe.
- Heat a pressure cooker or large Dutch oven. (In an electric pressure cooker like the Instant Pot, use the Sauté or Brown setting.) Add the onions and a pinch of baking soda (optional but speeds up the browning). Cook until onion is soft and beginning to brown. Add the garlic and cook for another minute.
- Add the beans, water, 2 teaspoons paprika, 1 teaspoon oregano, 1 teaspoon cumin, and dried basil to the pot. If pressure cooking, seal your cooker and bring to high pressure. Cook at high pressure for 8 minutes; then perform a quick release. (Choose the Pressure Cooker or Manual setting on your electric pressure cooker and set the time to 8 minutes; release the steam when the time is up.) If cooking in a regular pot, bring to a boil, reduce heat to a simmer, cover and cook until beans are just barely cooked all the way through, 30 minutes to 1 1/2 hours. Check pot occasionally and add more water to cover the beans if it seems low.
- Add the squash along with the remaining seasonings, peppers, tomatoes, and salt, if using. Seal the cooker and cook at high pressure for 8 more minutes. Let pressure come down naturally; after 15 minutes, quick release pressure if necessary. For stovetop cooking, add more water if necessary to cover all ingredients. Cover and simmer until beans and squash are very tender.
- Check the seasoning and add more cumin, oregano, or salt to taste. Add the kale and corn and simmer, covered, until the kale is tender. Stir in the basil and cook for another minute before serving.
A Hearty and Healthy White Bean Stew: A Weeknight Wonder
As a busy working mom, finding time to cook healthy and delicious meals can feel like a constant battle. Between work deadlines, school pick-ups, and the never-ending laundry pile, the thought of spending hours in the kitchen often feels overwhelming. But I've learned that a little planning and some smart shortcuts can make all the difference. This white bean stew is a perfect example – a flavorful, nutritious meal that comes together surprisingly quickly, even on the busiest of evenings.
The secret? This recipe leverages the power of pantry staples and readily available ingredients. Dried beans, while requiring some advance planning (a quick soak works wonders!), are incredibly affordable and offer a substantial protein punch. Winter squash, a seasonal treasure, adds sweetness and creaminess to the stew, making it both comforting and satisfying. And the kale? It's the ultimate nutritional powerhouse, adding a vibrant green color and a boost of vitamins and minerals to this already wholesome dish.
The beauty of this stew lies in its adaptability. Feel free to adjust the spices to suit your taste. A dash of cayenne pepper adds a fiery kick, while a sprinkle of smoked paprika delivers a rich, smoky flavor. I often experiment with different types of beans, too – black beans, pinto beans, or even cannellini beans all work beautifully. You can also swap out the winter squash for other seasonal vegetables like sweet potatoes or butternut squash. The possibilities are endless!
But what truly makes this recipe a weeknight favorite is its ease of preparation. A pressure cooker (or even a slow cooker) takes much of the guesswork out of cooking beans. You can simply throw everything in, set the timer, and let the appliance work its magic. The result is perfectly tender beans and squash, bursting with flavor. And the best part? The leftovers are even better the next day, making this a perfect meal-prep solution for busy days ahead.
Why this recipe is perfect for a busy weeknight:
- Minimal prep time: Most of the chopping can be done in advance or skipped altogether if you opt for pre-chopped vegetables.
- One-pot wonder: Everything cooks in one pot, minimizing cleanup.
- Make-ahead friendly: The stew tastes even better the next day, making it perfect for meal prepping.
- Adaptable to your tastes: Customize the spices and vegetables to match your preferences.
- Healthy and nutritious: Packed with protein, fiber, and vitamins.
This hearty and healthy white bean stew is more than just a meal; it's a testament to the fact that healthy eating doesn't have to be complicated. It's a delicious reminder that even on the busiest days, we can nourish our bodies and souls with simple, wholesome food. So, the next time you're short on time but craving a comforting and flavorful meal, give this recipe a try. I promise you won't be disappointed.
Serving Suggestions:
This stew is delicious on its own, but here are some ideas to make it even better:
- Serve it over brown rice or quinoa for a more substantial meal.
- Top it with a dollop of plain yogurt or sour cream for added creaminess.
- Garnish it with fresh herbs like parsley or cilantro for a pop of color and flavor.
- Add a sprinkle of grated Parmesan cheese for a savory touch.
- Serve it with crusty bread for dipping.
Enjoy!
