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Recipe of the Week: Quick Bean & Squash Stew


Stews are great because they’re easy to make, they store well (I think they improve in taste as they sit), and they’re portable (perfect for on-the-run eating).

This stew recipe is from my cookbook Eat Green Get Lean and it’s one I come back to again and again. I love the classic combination of beans, butternut squash, tomatoes, peppers, and garlic.

My “protein of choice” to add to this recipe is extra-lean ground turkey, which I sauté separately. Enjoy!




Calories Per Serving


Protein Per Serving

15 grams

Carbohydrates Per Serving

62 grams

Fat Per Serving

1 gram



1 1/2 cups onion, chopped

1 1/2 cups green bell pepper, chopped

2 teaspoons minced garlic

1 tablespoon whole grain flour

2 cups butternut squash, peeled and cubed

2 (16 ounce) cans low-sodium diced tomatoes, with liquid

1 (15 ounce) can red kidney beans, drained and rinsed

1 (13 ounce) can baby lima beans, drained and rinsed

salt and ground black pepper, to taste



Coat a large saucepan in cooking spray and place over medium heat.

Add the onion, bell pepper, and garlic and sauté until tender, about 7 minutes. Stir in the flour and cook for 1 minute.

Add the remaining ingredients and bring to a boil. Reduce heat and simmer 10 – 15 minutes, or until beans are tender.


What You Get to Eat


What did you think of this week’s recipe? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

If you're a guy, check out Bigger Leaner Stronger, and if you're a girl, Thinner Leaner Stronger is for you.


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