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 porcije
Cuisine: italian
Ingredients: 2 žlica olive oil; 1 kos yellow onion chopped; 2 kos carrot diced; 2 kos celery stalk diced; 3 strok garlic minced; 1 žlička dried oregano; 400 g crushed tomato; 4 skodelica vegetable broth; 2 pločevinka canned cannellini bean rinsed and drained; 4 skodelica kale stems removed, chopped; 0,5 žlička salt; 0,25 žlička black pepper freshly ground; 2 žlica fresh parsley chopped (neobvezno)

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.

Izvirni recept avtorja Forkin

Skupni čas: 45 min
Porcije: 4
Zahtevnost: Lahko
Na porcijo: 408 kcal

VeganskoVegetarijanskoBrez glutena

Informacije o alergenih: lahko vsebuje zelena. Če imate alergijo, vedno preverite embalažo sestavin.

Priprava

Sestavine

2 žlicaolive oil
1 kosyellow onion, chopped
2 koscarrot, diced
2 koscelery stalk, diced
3 strokgarlic, minced
1 žličkadried oregano
400 gcrushed tomato
4 skodelicavegetable broth
2 pločevinkacanned cannellini bean, rinsed and drained
4 skodelicakale, stems removed, chopped
0,5 žličkasalt
0,25 žličkablack pepper, freshly ground

garnish

2 žlicafresh parsley, chopped(neobvezno)

Oprema

ladle · knife · cutting board · large pot

Postopek

Korak za korakom

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

Na porcijo

Hranilne vrednosti

72%Ocena

Kalorije: 407,7kcal
Beljakovine: 23,1g
Ogljikovi hidrati: 64,6g
Maščobe: 8,6g
Vlaknine: 15,7g
Sladkorji: 7,8g

Ocena temelji na količinah sestavin v receptu. Vrednosti se lahko razlikujejo glede na znamke in zamenjave.

Pravilno shranjevanje

Shranjevanje

Store leftover stew in an airtight container in the refrigerator.

Pogrevanje

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