Equipment
Ingredients
Base and Aromatics
- 30 ml olive oil, extra virgin
- 150 g yellow onion, diced
- 100 g carrot, diced
- 100 g celery, diced
- 15 g garlic, minced
Vegetables and Pulses
- 500 g butternut squash, peeled, seeded, and cut into 2cm cubes
- 250 g cannellini beans, rinsed and drained
- 250 g red kidney beans, rinsed and drained
Broth and Seasonings
- 800 g crushed tomatoes, canned
- 500 ml vegetable broth, low sodium preferred
- 2 g dried oregano
- 6 g kosher salt
- 2 g black pepper, freshly ground
- 15 g fresh basil, roughly torn just before serving
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 258 kcal
- Protein
- 11 g
- Carbohydrates
- 45 g
- Fat
- 6 g
- Fiber
- 10 g
- Sugar
- 12 g
- Sodium
- 1182 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 1204 mg
- Calcium
- 178 mg
- Iron
- 4.9 mg
- Magnesium
- 100 mg
- Phosphorus
- 183 mg
- Zinc
- 1.5 mg
- Vitamin A
- 634 mcg
- Vitamin C
- 36 mg
- Vitamin E
- 2.5 mg
- Vitamin K
- 25 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.21 mg
- Riboflavin
- 0.09 mg
- Niacin
- 1.6 mg
- Folate
- 78 mcg
- Water
- 268 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat the olive oil in a large Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring occasionally, until the vegetables are softened and the onion is translucent, about 8 minutes.
Add the minced garlic and dried oregano to the pot. Stir constantly and cook until highly fragrant, about 1 minute, being careful not to let the garlic brown.
Stir in the cubed butternut squash, crushed tomatoes, and vegetable broth. Increase the heat to bring the liquid to a gentle boil around 100°C/212°F, then immediately reduce the heat to maintain a steady simmer at 90°C/195°F. Cover partially and cook for 20 minutes.
Add the drained cannellini and kidney beans to the stew. Simmer uncovered for an additional 10 minutes to allow the flavors to meld and the broth to thicken slightly.
Remove the pot from the heat. Stir in the kosher salt, black pepper, and torn fresh basil. Taste the broth and adjust the seasoning if necessary before serving.
Chef's Notes
- Draining and thoroughly rinsing canned beans removes excess sodium and the metallic canning liquid, leading to a much cleaner tasting broth.
- For an even richer texture, you can add a parmesan rind during the simmering phase if keeping the dish strictly dairy-free or vegan is not a hard requirement.
- Stews like this benefit significantly from resting. Allowing it to cool and sit in the refrigerator overnight allows the complex carbohydrates in the beans and squash to absorb the aromatics, resulting in a profoundly deeper flavor the next day.
Storage
Refrigerator: 5 days — Store in an airtight container. The flavor improves after 24 hours.
Freezer: 3 months — Freeze in individual portions. The squash may soften further upon reheating.
Reheating: Gently reheat on the stovetop over medium-low heat or in the microwave until thoroughly warmed.
Troubleshooting
The squash dissolved and turned to mush
Cause: Squash was cut too small or simmered at too high a temperature for too long
Fix: Cannot be fixed structurally, but you can stir vigorously to embrace a thicker, pureed-style broth
Prevention: Ensure squash is cut into uniform 2cm pieces and check for doneness early
The stew is too watery
Cause: Tomatoes contained excess water or lid was kept fully closed
Fix: Use a potato masher or back of a spoon to crush a handful of beans directly in the pot, which will release starches and naturally thicken the broth
Prevention: Leave the lid off during the final 10 minutes of simmering
The stew tastes flat or dull
Cause: Under-seasoning or lack of acidity
Fix: Add a pinch more salt and a splash of red wine vinegar or a squeeze of fresh lemon juice to brighten the flavors
Prevention: Season properly at the end and use quality tomatoes
Cultural Context
Rooted in the Italian tradition of cucina povera, or peasant cooking, this style of hearty stew makes brilliant use of inexpensive, nutrient-dense pantry staples. Historically, integrating pulses like beans with robust autumn and winter vegetables provided essential sustenance during colder months without relying on meat.
