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 porties
Cuisine: italian
Ingredients: 2 el olive oil; 1 st yellow onion chopped; 2 st carrot diced; 2 st celery stalk diced; 3 teentje garlic minced; 1 tl dried oregano; 400 g crushed tomato; 4 kopje vegetable broth; 2 blik canned cannellini bean rinsed and drained; 4 kopje kale stems removed, chopped; 0,5 tl salt; 0,25 tl black pepper freshly ground; 2 el fresh parsley chopped (optioneel)

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.

Een origineel recept van Forkin

Totale tijd: 45 min
Porties: 4
Moeilijkheid: Makkelijk
Per portie: 408 kcal

VeganistischVegetarischGlutenvrij

Allergeneninformatie: kan selderij bevatten. Controleer bij een allergie altijd de verpakking van de ingrediënten.

Mise-en-place

Ingrediënten

2 elolive oil
1 styellow onion, chopped
2 stcarrot, diced
2 stcelery stalk, diced
3 teentjegarlic, minced
1 tldried oregano
400 gcrushed tomato
4 kopjevegetable broth
2 blikcanned cannellini bean, rinsed and drained
4 kopjekale, stems removed, chopped
0,5 tlsalt
0,25 tlblack pepper, freshly ground

garnish

2 elfresh parsley, chopped(optioneel)

Keukengerei

ladle · knife · cutting board · large pot

De bereidingswijze

Stap voor stap

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

Per portie

Voedingswaarden

72%Score

Calorieën: 407,7kcal
Eiwit: 23,1g
Koolhydraten: 64,6g
Vet: 8,6g
Vezels: 15,7g
Suiker: 7,8g

Geschat op basis van de hoeveelheden ingrediënten in het recept. Waarden kunnen per merk en vervanging verschillen.

Goed bewaren

Bewaren

Store leftover stew in an airtight container in the refrigerator.

Opwarmen

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