White bean and winter squash stew

White bean and winter squash stew

By
From
The Medicinal Chef: Healthy Every Day
Serves
4
Photographer
Martin Poole

This is a gorgeous, hearty winter warmer, and low GI and low calorie to boot. I usually just have a bowlful of this as it is, or sometimes with a side salad.

Ingredients

Quantity Ingredient
olive oil, for cooking
2 large red onions, finely chopped
2 garlic cloves, finely chopped
2 tablespoons miso paste
800g tinned butter beans, drained
800g tinned cannellini beans, drained
1 large winter squash, seeded and coarsely diced, skin on
1 litre light vegetable stock
sea salt
black pepper

Method

  1. Heat a little olive oil in a small pan, add the onions and garlic and cook for 4–5 minutes, until softened. Stir in the miso paste, beans and chopped squash. Add a little of the vegetable stock and bring to a simmer. As the stock reduces, keep it topped up.
  2. Keep simmering until the squash is nice and soft – about 30 minutes. There should be just enough liquid to create a thick stew. Adding the stock bit by bit will mean that the starch from the beans creates this texture. If you add too much stock it will be too watery. Season with salt and pepper and serve hot.

Good for:

  • Acne and eczema; constipation and healthy gut flora; energy boost

Star ingredient:

  • Squash can be a real powerhouse of nutrition, especially the yellow- and orange-fleshed varieties. These are rich in carotenoids such as beta carotene, which offer antioxidant and anti-inflammatory activity, especially for the skin. They’re also rich in B vitamins and fibre.
Tags:
The Medicinal Chef
Healthy Every Day
Dale
Pinnock
health
healthy
diet
nutritious
nutrition
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