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White Bean Vegetable Stew

Turkey sausage, kale and butternut squash pair with freshly cooked cannellini beans in this nutritious stew. Kombu, a sea vegetable, and asafetida, a powerful spice commonly used in Indian, Iranian and Ayurvedic cuisine, combine to add flavor and aid in digestion of the beans. Vegetarians need simply eliminate the sausage and use vegetable broth. Serve with a crusty whole grain loaf for a complete, nourishing meal.

• 3 cups dry cannellini or Great Northern beans (about 1 1/2 lbs.)
• 1 large yellow onion, chopped
• 1 pound turkey sausage, mild or spicy, casing removed
• 5 cloves garlic, minced
• 1 tablespoon fresh thyme, minced
• 4 cups chicken broth (or vegetable broth)
• 1 cup water
• 1 cup chopped tomatoes
• 3 strips of kombu, rinsed then cut into 2-inch x 4-inch pieces (optional)
• 1/4 teaspoon asafetida (optional)
• 1 bunch kale, stems removed, leaves coarsely chopped
• 2 1/2 pounds butternut squash, peeled, cut into 1/2-inch pieces (about 6 cups)
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

To prepare the beans

1. Sort through the beans discarding any pebbles or chaff.
2. Place the sorted beans in a colander and rinse with running water.
3. Combine the beans and about 10 cups of water in a large stockpot, or enough water to cover them by about 4-inches.
4. Bring to a rapid boil over high heat, and boil for 3 to 5 minutes.
5. Remove the pot from the heat, cover tightly, and allow the beans to soak for 2 to 4 hours.
6. When ready to cook, drain the soaked beans in a colander and rinse with running water, this will help remove some of the hard to digest complex starches.
7. Heat the olive oil in the large stockpot over medium-high heat and sauté the onion until soft, about 3 minutes.
8. Add the sausage, garlic and thyme, and sauté until evenly browned, about 5 minutes. Add the chicken stock, water, tomatoes, kombu and asafetida (if using), stir to blend. Add the beans, stirring to combine.
9. Bring the beans to a boil. Decrease the heat to medium-low, cover, and simmer for about 1 1/2 hours, stirring occasionally, until beans are tender. Add the kale leaves during the last 10 minutes of cooking. If needed, add additional water or broth a 1/2 cup at a time, until the desired consistency is achieved.

To prepare the butternut squash

1. Preheat the oven to 375°F.
2. Place the butternut squash in a large bowl, drizzle with about 1 tablespoon of olive oil and sprinkle with salt and pepper, toss to coat.
3. Arrange the butternut squash on a large, rimmed nonstick baking sheet in a single layer.
4. Bake until lightly browned, about 25 minutes.
5. Set aside to cool.

To serve the stew

1. Fold in cooked butternut squash, salt and pepper.
2. Taste and correct the seasonings.
3. Serve hot.

Nutrition Info

Per serving (12 oz-wt.): 230 calories (80 from fat), 9g total fat, 2.5g saturated fat, 6g dietary fiber, 15g protein, 22g carbohydrate, 75mg cholesterol, 1010mg sodium