Squash, Kale, and Cannellini Stew

Are all beans created equal? I grew up eating pinto  beans, fried potatoes, and cornbread (my Momma referred to it as a “pone” of cornbread). YUMMY! My mouth is watering just thinking about it. We rarely ate any other bean than a pinto or white bean, though sometimes we would have lima beans. Today’s recipe includes a bean I had never heard of until I was married for a few years. This bean, the cannellini, is crazy good for you. Here’s a link with some info on the amazing benefits of this bean.

My mother-in-law brought me the recipe I am sharing today. It happened to be the very week I was researching the health benefits of legumes.  The main ingredient is this recipe is cannellini beans, squash, and kale. Sounds healthy huh! The recipe looks long, but it’s simple.

1 lb. dry cannellini beans & 6 cups of water (for soaking) {Rinse beans. Combine beans and water in a very large bowl; cover and let stand overnight. Drain beans the next morning.}

8 cups of water (for the actual cooking of the beans)

1/4 cup olive oil

1 head of garlic (stem and roots removed)

1 Bay leaf

1 cup of chopped onion

4 cloves of garlic, thinly sliced (I personally use minced garlic (2 TBSP) because I always have it on hand.)

3 TBSP. of sage (fresh is so yummy!)

2 tsp. of ground cumin

1/8 tsp. crushed red pepper

3-4 LB. butternut squash, peeled, seeded, and cut into 1 1/2in. pieces

7 cups of broth of choice (I use the homemade chicken broth posted earlier this week)

12-14oz. of kale, stems removed, leaves torn (You can buy a package where this has been already been done for you.)

In an 8-quart dutch oven combine drained beans, 8 cups of water, 2 TBSP of the olive oil, the head of garlic, and bay leaf. Bring to a boil, reduce heat and simmer, covered for 2 hours. (I personally use my trusty crock pot turned to high.) Once cooked, drain and discard bay leaf and garlic.

In an 8 quart dutch oven, heat 2 TBSP of the olive oil. Add onion, cook until tender. Add sliced or minced garlic, sage, cumin, and crushed red pepper; cook for 1 minute. Add squash, broth, kale, and drained beans. Bring to boil, reduce heat and simmer, covered, 15-20 minutes or until squash is tender. Season to taste with salt and pepper.

YUM! Now all we need is a “pone” of cornbread:) Okay, maybe not. We’ll keep it healthy. But, I sure do love the memories of those meals of pinto beans, fried potatoes, and cornbread. What a great opportunity we have to create those same memories with future generations (just with a healthier twist).- Mary

 

*** Information contained within this blog is not intended to diagnose, treat, cure or prevent any disease.

 

 

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Bruce Chiropractic Wellness Center

Bruce Chiropractic Wellness Center is located in the heart of the downtown district of Ball Ground, Georgia. With over 18 years of knowledge in the wellness field, our healthcare staff is dedicated to providing you an unsurpassed patient experience. Our diversified treatment options allows you, the patient, to experience optimal improvement by varying the treatment according your unique physical needs.