Kale and Cannellini Bean Stew
Adapted from TheKitchn.com
Ingredients
- 2 TBS olive oil plus more for the bread
- 1 onion (large) diced
- 2 carrots (medium) diced
- 2 celery stalks (medium) diced
- 3 garlic cloves (large) thinly sliced
- 1 Pinch of salt
- 1 large bunch kale flat-leaf preferred stems discarded and leaves shredded
- 4 cups chicken broth or vegetable broth, low-sodium
- 1 15 oz. can tomatoes low-sodium petite diced tomatoes, with their juices
- 3 to 4 15 oz. cans cannellini beans low-sodium, drained
- 2 to 3 parmesan cheese rinds optional
- 1 TBS red wine vinegar or fresh lemon juice
- Freshly ground black pepper
- 1 Pinch of red pepper flakes optional
- 1 small loaf crusty bread 16 oz., Ciabatta or other
- 3 to 4 TBS shredded Parmesan cheese
Instructions
- Heat the oil in a large pot over medium-high heat until shimmering. Stir in the onion, carrots, celery, garlic and a pinch of salt. Stir to coat. Cook, stirring occasionally, until tender, about 10 minutes.
- Add the kale, a big handful at a time, stirring to wilt before adding more. Stir in the broth, tomatoes and beans. Add parmesan cheese rinds, if available. Simmer until the kale is tender and the beans have lost their canned taste, about 15 minutes. Stir in the vinegar or lemon juice. If desired, season with black pepper and red pepper flakes. Keep warm over very low heat.
- Arrange a rack in the middle of the oven and heat the broiler. Cut the loaf of bread in half lengthwise. Brush the cuts sides of bread lightly with olive oil and sprinkle on a dash of salt and pepper. Place bread, cut side down, on a baking sheet. Broil until lightly browned, about 3 minutes. Flip the bread over so that the cut sides now face up. Cover cut sides with shredded Parmesan cheese. Broil, watching carefully, until the edges of the bread are crisp and the cheese is browned and bubbly, about 5 minutes more Cool slightly and slice . Place 1-2 slices of bread in each serving bowl and ladle in the stew. Serve hot.
Video
Notes
NUTRITION:
Per serving (1/8 of recipe, including prepared bread): Calories 413; Total Fat 10g ; Sat Fat 1g; Sodium 545mg; Carbs 58g; Fiber 13g; Total Sugars 6g; Added Sugars 0g; Protein 19g; Vit D 0mcg; Calcium 263mg; Iron 5mg; Potassium 815mg; Vit A 183% DV; Vit B1 100% DV; Vit C 62% DV; Vit K 190% DV.
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