White Bean and Kale Stew
654
Calories
41g
Protein
122g
Carbs
2g
Fat
White beans and kale simmered with garlic, tomato, and rosemary into a rustic, comforting stew.
Kcal 654 · Protein 41 g · Carbs 122 g · $ 4.00 per serving
Protein 41g · Carbs 122g · Fat 2g
10 min
Prep
30 min
Cook
$ 4
Per Plate
654
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 2 cups white beans, drained and rinsed
- 1.5 cups cooked kale (from about one large bunch, stems removed)
- 1 cup cooked carrot (from about 1.5 cups raw, sliced)
- 2 cloves garlic, minced
- 1.5 cups diced tomato
- 1 tsp rosemary, roughly chopped
- 4 cups vegetable broth
- 4 cups white beans, drained and rinsed
- 3 cups cooked kale (from about one large bunch, stems removed)
- 2 cups cooked carrot (from about 1.5 cups raw, sliced)
- 4 cloves garlic, minced
- 3 cups diced tomato
- 2 tsp rosemary, roughly chopped
- 8 cups vegetable broth
- 8 cups white beans, drained and rinsed
- 6 cups cooked kale (from about one large bunch, stems removed)
- 4 cups cooked carrot (from about 1.5 cups raw, sliced)
- 8 cloves garlic, minced
- 6 cups diced tomato
- 4 tsp rosemary, roughly chopped
- 16 cups vegetable broth
- 12 cups white beans, drained and rinsed
- 9 cups cooked kale (from about one large bunch, stems removed)
- 6 cups cooked carrot (from about 1.5 cups raw, sliced)
- 12 cloves garlic, minced
- 9 cups diced tomato
- 6 tsp rosemary, roughly chopped
- 24 cups vegetable broth
- 16 cups white beans, drained and rinsed
- 12 cups cooked kale (from about one large bunch, stems removed)
- 8 cups cooked carrot (from about 1.5 cups raw, sliced)
- 16 cloves garlic, minced
- 12 cups diced tomato
- 8 tsp rosemary, roughly chopped
- 32 cups vegetable broth
Before You Start
Rinse the beans, tear the kale off its stems, slice the carrot, and mince the garlic so the pot moves without pause.
How To Make It
- Warm a splash of the broth in a large pot over medium, about 1 minute, until it steams.
- Add the garlic and carrot and cook, stirring, 4 to 5 minutes, until the garlic is fragrant and the carrot starts to soften.
- Add the white beans, kale, and diced tomato, then pour in the rest of the broth and stir in the rosemary.
- Bring to a gentle boil, then lower the heat and simmer, 20 to 25 minutes, until the kale is silky and the carrot is tender.
- Taste, season with salt, and serve hot.
Fix It: If the stew tastes thin, mash a spoonful of the beans against the pot and stir them back in to thicken it.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories654
- Protein41g
- Carbs122g
- Fat2g
- Fiber34g
- Sodium1727mg
Bonus Benefits
- Heart Health
- Gut Health
- Inflammation
- Eating Well
- Mood Support
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Beans: plant protein and fiber, reported to keep you full and feed your gut.
Kale: iron, folate, and vitamin K, reported to steady your energy and your calm.
Beans: plant protein and fiber, reported to keep you full and feed your gut.
Kale: iron, folate, and vitamin K, reported to steady your energy and your calm.
Tools For This Recipe
That link pays me sometimes. I'm a Digital Personal Chef, not a saint. No spam, unsubscribe anytime. Talk to your Doctor.