LunchDinnerMain Course

White Bean And Kale Stew

Name: White Bean And Kale Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 racions
Cuisine: italian
Ingredients: 2 cs olive oil; 1 u yellow onion chopped; 2 u carrot diced; 2 u celery stalk diced; 3 gra garlic minced; 1 ct dried oregano; 400 g crushed tomato; 4 tassa vegetable broth; 2 llauna canned cannellini bean rinsed and drained; 4 tassa kale stems removed, chopped; 0,5 ct salt; 0,25 ct black pepper freshly ground; 2 cs fresh parsley chopped (opcional)

This hearty vegan stew features tender white beans and nutritious kale simmered in a savory tomato broth. It's a comforting and easy-to-make meal perfect for a cozy lunch or dinner, packed with plant-based protein and fiber.

Una recepta original de Forkin

Temps total: 45 min
Racions: 4
Dificultat: Fàcil
Per ració: 408 kcal

VeganaVegetarianaSense gluten

Informació sobre al·lèrgens: pot contenir api. Si teniu al·lèrgies, comproveu sempre els envasos dels ingredients.

Preparació prèvia

Llista d’ingredients

2 csolive oil
1 uyellow onion, chopped
2 ucarrot, diced
2 ucelery stalk, diced
3 gragarlic, minced
1 ctdried oregano
400 gcrushed tomato
4 tassavegetable broth
2 llaunacanned cannellini bean, rinsed and drained
4 tassakale, stems removed, chopped
0,5 ctsalt
0,25 ctblack pepper, freshly ground

garnish

2 csfresh parsley, chopped(opcional)

Estris

ladle · knife · cutting board · large pot

Elaboració

Pas a pas

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
Uns 1 min
2
Add the onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables soften.
Uns 7 min
3
Stir in the garlic and dried oregano, cooking for another minute until fragrant.
Uns 1 min
4
Pour in the crushed tomatoes and vegetable broth. Bring the mixture to a simmer.
Uns 5 min
5
Add the rinsed and drained cannellini beans to the pot. Reduce heat to low, cover, and simmer for 15 minutes to allow the flavors to meld.
Uns 15 min
6
Stir in the chopped kale. Cook for 3-5 minutes, or until the kale has wilted and is tender.
Uns 5 min
7
Season the stew with salt and black pepper to taste.
Uns 1 min
Nota de cuina: Adjust seasoning as needed after tasting.
8
Ladle the stew into bowls and garnish with fresh parsley, if desired, before serving.

Per ració

Nutrició

72%Puntuació

Calories: 407,7kcal
Proteïnes: 23,1g
Hidrats de carboni: 64,6g
Greixos: 8,6g
Fibra: 15,7g
Sucre: 7,8g

Estimació basada en les quantitats dels ingredients. Els valors poden variar segons les marques i les substitucions.

Conservació

Com conservar-ho

Store leftover stew in an airtight container in the refrigerator.

Com reescalfar-ho

Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through.