kale and white bean stew

Clarksville, TN
Updated on Oct 20, 2012

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)

prep time 15 Min
cook time 25 Min
method Stove Top
yield 6 serving(s)

Ingredients

  • 1 tablespoon olive oil, extra virgin
  • 1 small yellow onion, diced
  • 2 medium carrots, sliced
  • 2 medium celery stalks, sliced
  • 1 can cannelini beans, rinsed and drained
  • 1 1/2 cups frozen baby lima beans, thawed
  • 6 cups vegetable broth
  • 1 bunch kale, trimmed and chopped
  • 1 clove garlic, minced
  • 1/2 teaspoon oregano, dried
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon salt
  • 1 teaspoon black pepper

How To Make kale and white bean stew

  • Step 1
    Heat olive oil in a large saucepan or stock pot over medium heat.
  • Step 2
    Add onion, carrots, and celery. Saute 3 to 5 minutes, or until tender.
  • Step 3
    Add garlic and saute for 2 minutes.
  • Step 4
    Add 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.
  • Step 5
    Transfer half of soup to blender or food processor, and puree until smooth. Stir mixture back into remaining soup in pot.
  • Step 6
    Add kale. Cook 5 minutes more, or until kale has wilted into soup.
  • Step 7
    Serve immediately.

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