Healthy Recipe of the Week: Butternut and White Bean Stew

Written by April Ashcroft

This recipe is out of my cookbook ”Whole Food Goodness.” I will be holding a class at the Kitchen Corner on Thursday, Oct. 23 that will focus on “Comfort Foods for Fall.” Be sure to stop by! 

Butternut and White Bean Stew

1 small butternut squash (enough for 4 cups cooked)

1 large yellow onion, chopped

5 cups water

2 cloves garlic, minced

1 Tbsp fresh ginger root, minced

1 jalapeño pepper, seeded and minced

1 cup sliced celery

1 small bunch of kale, finely chopped

1/2 cup finely chopped parsley

1 tsp dried thyme

1 Tbsp curry powder

2 tsp cumin

1/2 tsp allspice

1 tsp onion powder

2 cups cooked white beans

1/2 cup cashews

Sea salt

Bake whole squash in a 350-degree oven for about 1 hour or until soft. Cool, then peel and cut in cubes. Sauté chopped onion in 1/4 cup of water over high heat until tender.  Add 5 cups water and next five ingredients. Cook until kale is tender. Stir in parsley, spices, beans, and squash. Cook 10 more minutes. Transfer two cups of soup to blender. Add cashews and blend until smooth. Pour into soup pot and heat through. Salt to taste.

April Ashcroft is the co-founder of the Vegetarian Society of Utah. She adopted the vegan lifestyle in 1991, holds a certificate in plant-based nutrition from Cornell University, and teaches regular cooking classes at The Kitchen Corner in St. George.

After years of developing recipes and collecting research on the health benefits of a plant-based diet, she has published two cookbooks, “Whole Food Goodness” and “Whole Food American Favorites.” Her newest release is available at The Kitchen Corner and online. Visit health4lifecooking.com or follow her blog at health4lifecooking.blogspot.com.