White Bean And Kale Stew
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.
Forkinによるオリジナルレシピ
- 合計時間
- 45 分
- 人数
- 4
- 難易度
- 簡単
- 1人分
- 408 kcal
アレルゲン情報： セロリを含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。
下ごしらえ
材料
材料
- 2 大さじolive oil
- 1 個yellow onion, chopped
- 2 個carrot, diced
- 2 個celery stalk, diced
- 3 片garlic, minced
- 1 小さじdried oregano
- 400 gcrushed tomato
- 4 カップvegetable broth
- 2 缶canned cannellini bean, rinsed and drained
- 4 カップkale, stems removed, chopped
- 0.5 小さじsalt
- 0.25 小さじblack pepper, freshly ground
garnish
- 2 大さじfresh parsley, chopped(お好みで)
調理器具
ladle · knife · cutting board · large pot
作り方
手順
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat.
約1 分
- 2
Add the onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables soften.
約7 分
- 3
Stir in the garlic and dried oregano, cooking for another minute until fragrant.
約1 分
- 4
Pour in the crushed tomatoes and vegetable broth. Bring the mixture to a simmer.
約5 分
- 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.
約15 分
- 6
Stir in the chopped kale. Cook for 3-5 minutes, or until the kale has wilted and is tender.
約5 分
- 7
Season the stew with salt and black pepper to taste.
約1 分
調理のヒント： Adjust seasoning as needed after tasting.
- 8
Ladle the stew into bowls and garnish with fresh parsley, if desired, before serving.
1人分
栄養情報
- カロリー
- 407.7kcal
- たんぱく質
- 23.1g
- 炭水化物
- 64.6g
- 脂質
- 8.6g
- 食物繊維
- 15.7g
- 糖類
- 7.8g
レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。
おいしく保存
Store leftover stew in an airtight container in the refrigerator.
Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through.