Butternut Squash and White Bean Stew

A week into the New Year – holiday eating has resided and resolutions are still going strong.  I have been requested by my dear friend Dominique to post a healthy recipe.  In fact, she has requested that from now on I only post healthy recipes.  As tempting as that sounds, I can’t do that.  However, I can post a few and to start 2013 off right here is a healthy Butternut Squash and White Bean Stew.  With zero grams of fat and loaded with fiber and antioxidants, butternut squash is definitely a power food.  Add to that the white bean;  rich in slow-digesting carbohydrates, protein, and even more fiber.  This healthy dish is sure to keep any New Year resolution going strong.

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2 tbs olive oil

1 cup slivered onions

2-3 celery stalks, thinly sliced

3 cups mushrooms, halved

2 lbs butternut squash, cubed

1 (14 oz) can diced fire-roasted tomatoes

2 garlic cloves, minced

2 cups water

2 tbs tomato paste

3/4 tsp dried rosemary

1/2 tsp salt

1/4 tsp pepper

2 (15 oz) cans Great Northern beans

Parsley, to garnish


Chop up the onions, celery, and mushrooms.


Carefully peel the butternut squash and cube into bite-size pieces.



Heat the olive oil in a large saucepan and add the onion, celery, and mushrooms.  Cook over medium-high heat until vegetables start to brown, about 8 minutes.


Stir in the squash, tomatoes, garlic, water, tomato paste, rosemary, salt, and pepper.  Cover and bring to a boil, then reduce heat to a simmer and heat until squash is tender, about 25 minutes.

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Uncover and stir in beans.  Simmer until stew consistency is reached, about 10 minutes.


Delicious?  Yes.  Healthy?  Absolutely.

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I’d love to take more suggestions!!  Leave them in the comment section below!

2 responses

    • Great question! The butternut squash should be firm and heavy for its size, and the skin should be tough with no blemishes. Store in a cool, dry place (not the fridge) until you are ready to use it. Have fun cooking!

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