Muscle for life

Recipe of the Week: Quick Bean & Squash Stew

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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  • Elliot Schwartz

    good flavor made more than 4 servings. next time going to add some oregano and basil. Also going to cook the squash with the onions and green peppers trying to soften them ups little more

    • Michael Matthews

      Thanks! Glad you liked it. Good tips. Let me know how it goes the second time around…

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