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 portioner
Cuisine: italian
Ingredients: 2 spsk. olive oil; 1 stk. yellow onion chopped; 2 stk. carrot diced; 2 stk. celery stalk diced; 3 fed garlic minced; 1 tsk. dried oregano; 400 g crushed tomato; 4 kop vegetable broth; 2 dåse canned cannellini bean rinsed and drained; 4 kop kale stems removed, chopped; 0,5 tsk. salt; 0,25 tsk. black pepper freshly ground; 2 spsk. fresh parsley chopped (valgfrit)

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.

En original opskrift af Forkin

Tid i alt: 45 min.
Portioner: 4
Sværhedsgrad: Nem
Pr. portion: 408 kcal

VeganskVegetariskGlutenfri

Allergenoplysninger: kan indeholde selleri. Kontrollér altid ingrediensernes emballage, hvis du har allergi.

Klargøring

Ingredienser

2 spsk.olive oil
1 stk.yellow onion, chopped
2 stk.carrot, diced
2 stk.celery stalk, diced
3 fedgarlic, minced
1 tsk.dried oregano
400 gcrushed tomato
4 kopvegetable broth
2 dåsecanned cannellini bean, rinsed and drained
4 kopkale, stems removed, chopped
0,5 tsk.salt
0,25 tsk.black pepper, freshly ground

garnish

2 spsk.fresh parsley, chopped(valgfrit)

Udstyr

ladle · knife · cutting board · large pot

Fremgangsmåde

Trin for trin

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

Pr. portion

Næringsindhold

72%Score

Kalorier: 407,7kcal
Protein: 23,1g
Kulhydrat: 64,6g
Fedt: 8,6g
Kostfibre: 15,7g
Sukker: 7,8g

Beregnet ud fra ingrediensmængderne i opskriften. Værdierne kan variere afhængigt af mærker og udskiftninger.

Bevar den gode smag

Opbevaring

Store leftover stew in an airtight container in the refrigerator.

Genopvarmning

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