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Kale & White Bean Stew with Roasted Acorn Squash

Active Time: 30 minutes / Cook Time: 30-35 minutes / Total Time: 45 minutes

Makes 4 servings, with leftover squash for Day 7

Kale & White Bean Stew w Roasted Acorn Squash.JPG


  • For the acorn squash:
    • 2 teaspoons ghee, melted
    • 1 acorn squash, about 1-1 ½ lbs., scrubbed
    • ¼ teaspoon fine sea salt
    • 1/8 teaspoon ground allspice
    • pinch cayenne pepper
    • freshly ground black pepper, to taste
  • For the Kale and White Bean Stew:
    • 2 tablespoons refined coconut oil
    • 1 medium onion, sliced thinly into half-moons
    • remaining bell pepper from Day 2, chopped
    • ¾ teaspoon fine sea salt, divided
    • ½ teaspoon dried thyme
    • 4 cloves garlic, minced
    • ½ teaspoon red pepper flakes, or to taste
    • 2 tablespoons tomato paste
    • 1 lb. kale (about 1 large bunch), leaves stripped from stems, stems reserved
    • 3 cups low-sodium chicken broth, from Day 3
    • 1 cup water, or to desired consistency (optional)
    • 2 cans cannellini or other white beans, rinsed and drained
    • 1 teaspoon Balsamic vinegar


  1. Make the acorn squash: Preheat the oven to 375°F. Pierce the squash in a few places. Microwave for 2 minutes to help soften the skin. If you don’t have a microwave, be very careful as you cut the squash.
  2. Cut the acorn squash vertically into 4 slices; remove the seeds. (You can clean off the pulp and roast them just like pumpkin seeds, if desired.)
  3. Reserve and refrigerate, tightly wrapped, the two center slices of the squash for breakfast on Day 7. Toss the remaining two slices in a medium bowl with the ghee, salt, allspice, and cayenne.
  4. Place the squash in a greased 8 x 8 baking dish. Cover tightly with foil and bake for 25-30 minutes, or until squash is tender when pierced with a fork.
  5. While the squash is in the oven: Thinly slice the kale leaves and set aside. Trim the ends off the kale stems, and then cut them into 1/8-1/4 inch slices.
  6. Place coconut oil in a large saucepan over medium heat. Add onions, kale stems, bell peppers, ¼ teaspoon salt, and thyme and stir. Cook, stirring occasionally, until the vegetables are softened, about 6-8 minutes.
  7. Add the garlic and red pepper flakes and cook, stirring, for one minute.
  8. Add the tomato paste and stir to coat the vegetables. Cook one minute. 
  9. Add the kale leaves, broth, ½ teaspoon salt, and water and stir to combine. Bring to a boil, reduce the heat to low, cover and cook 10 minutes, or until the kale is tender.
  10. Stir in the white beans and cook 5 minutes, or until the beans are heated through.
  11. Remove the stew from the heat and stir in the vinegar.
  12. Place one acorn squash slice and ¼ of the kale and white bean stew on each of two plates and serve.
  13. Package the remaining stew in airtight containers for lunch tomorrow and refrigerate.