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White Bean, Butternut Squash, Kale and Olive Stew Recipe

White Bean, Butternut Squash, Kale and Olive Stew Recipe

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White Bean, Butternut Squash, Kale and Olive Stew

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Ingredients:

Serving

1/4 cup olive oil
3 large onions, chopped
1 butternut squash, peeled, seeded and cut into 1 1/2-inch cubes (3 1/4 to 3 1/2 lb)
4 medium red bell peppers, seeded and cut into 1 1/2-inch pieces
6 garlic cloves, minced
1 1/2 cups canned vegetable broth
16 cups chopped kale, thick stems trimmed and leaves cut crosswise into 2-inch strips
1 tbsp dried rubbed sage
3 (15 oz) cans cannellini beans, rinsed and drained
1/2 cup canned black olives, pitted and halved
salt & fresh ground pepper , to taste
freshly grated romano cheese (optional)

Directions:

Heat oil in a heavy, large Dutch oven over medium-high heat. Add onions, and sauté over medium heat until tender, about 5 minutes. Add butternut squash, bell peppers and garlic; sauté 10 minutes. Add broth; cover and simmer until vegetables are tender, about 10 minutes.
Add kale and sage; cover and cook until the kale wilts, stirring often, about 10 minutes. Add beans and olives, and stir until heated through. Season to taste with salt and pepper.
Transfer the stew to large, shallow bowl. Sprinkle generously with grated cheese, if desired.
*Note: Substitute Kalamata olives, sold at Greek and Italian markets and some supermarkets.
Servings: 8.
Nutritional Information Per Serving: Calories 390; Total fat 10g; Saturated fat 1.5g; Cholesterol 0mg; Sodium 470mg; Carbohydrate 68g; Fiber 15g; Protein 14g; Vitamin A 840%DV; Vitamin C 470%; Calcium 35%DV; Iron 35%DV.
*Daily Value.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	315.1 Kcal (1319 kJ)
Calories from fat	103.77 Kcal
		% Daily Value*
Total Fat	11.53g	18%
Cholesterol	0.46mg	0%
Sodium	542mg	23%
Potassium	1593.9mg	34%
Total Carbs	51.41g	17%
Sugars	9.54g	38%
Dietary Fiber	7.31g	29%
Protein	9.56g	19%
Vitamin C	267.3mg	446%
Vitamin A	4.8mg	160%
Iron	29.2mg	162%
Calcium	336.7mg	34%

Amount Per 100 g
Calories	57.95 Kcal (243 kJ)
Calories from fat	19.09 Kcal
		% Daily Value*
Total Fat	2.12g	18%
Cholesterol	0.08mg	0%
Sodium	99.69mg	23%
Potassium	293.16mg	34%
Total Carbs	9.46g	17%
Sugars	1.75g	38%
Dietary Fiber	1.34g	29%
Protein	1.76g	19%
Vitamin C	49.2mg	446%
Vitamin A	0.9mg	160%
Iron	5.4mg	162%
Calcium	61.9mg	34%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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