kale and white bean stew
(1 rating)
This is a great stew for winter nights, or when you're feeling under the weather. You can adjust the amount of cayenne to your liking and it can also be adjusted to include any vegetables you like (ie: mushrooms or spinach). Blending the beans in the stock adds a nice creaminess to the broth without having to add any heavy cream. Under 200 calories per serving (according to calorie calculator)
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(1 rating)
yield
6 serving(s)
prep time
15 Min
cook time
25 Min
method
Stove Top
Ingredients For kale and white bean stew
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1 Tbspolive oil, extra virgin
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1 smyellow onion, diced
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2 mdcarrots, sliced
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2 mdcelery stalks, sliced
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1 cancannelini beans, rinsed and drained
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1 1/2 cfrozen baby lima beans, thawed
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6 cvegetable broth
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1 bunchkale, trimmed and chopped
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1 clovegarlic, minced
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1/2 tsporegano, dried
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1/2 tspnutmeg
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1/2 tspcayenne pepper
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1/2 tspsalt
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1 tspblack pepper
How To Make kale and white bean stew
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1Heat olive oil in a large saucepan or stock pot over medium heat.
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2Add onion, carrots, and celery. Saute 3 to 5 minutes, or until tender.
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3Add garlic and saute for 2 minutes.
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4Add cannelini beans, lima beans, broth, oregano, nutmeg, cayenne, salt and pepper. Bring to a boil. Reduce heat to medium-low and simmer, covered, for 10 minutes.
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5Transfer half of soup to blender or food processor, and puree until smooth. Stir mixture back into remaining soup in pot.
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6Add kale. Cook 5 minutes more, or until kale has wilted into soup.
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7Serve immediately.
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