Tuscan-Style Kale Bean Stew Recipe


Nutrition

Cal/Serving: 549
Daily Value: 27%
Servings: 8

High-Fiber
Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free, Alcohol-Free
Fat14g21%
Saturated3g15%
Trans0g0%
Carbs72g24%
Fiber14g55%
Sugars12g0%
Protein36g72%
Cholesterol28mg9%
Sodium1014mg42%
Calcium268mg27%
Magnesium188mg47%
Potassium2180mg62%
Iron10mg56%
Zinc4mg26%
Phosphorus434mg62%
Vitamin A7812IU156%
Vitamin C37mg62%
Thiamin (B1)1mg37%
Riboflavin (B2)1mg33%
Niacin (B3)11mg53%
Vitamin B61mg42%
Folic Acid (B9)340µg85%
Vitamin B120µg1%
Vitamin D0µg0%
Vitamin E1mg7%
Vitamin K229µg287%
Fatty acids, total monounsaturated7g0%
Fatty acids, total polyunsaturated2g0%
Have a question about the nutrition data? Let us know.

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Kale Bean Stew
Will Budiaman

Cannellini beans give this stew a creaminess and body that will make you forget all about the carbs. If you can't sit around the house for three hours (and who can, really?), you can try using a slow cooker, or soak the dried beans overnight.

The key to making this stew something really special though, is to make your own stock. But, if you must use store-bought, make sure to get the low-sodium variety. You'll be cooking this stew for a long time, which means that any salt already present will concentrate.

Click here to see 7 Satisfying Low-Carb Recipes.

Click here to see 10 Vegetarian Recipes.

3.583335
Ratings24

INGREDIENTS

  • 1 1/3 pounds dried cannellini beans
  • 4 quarts chicken stock
  • 5 sage leaves
  • 8 cloves garlic, peeled
  • 3 tablespoons olive oil
  • 1 chicken breast, cut into 1-inch chunks
  • Salt and freshly ground black pepper, to taste
  • 2 onions, cut into ½-inch pieces
  • 3 stalks celery, cut into ½-inch pieces
  • 3 carrots, cut into ½-inch pieces
  • 2 tablespoons fresh thyme, chopped roughly
  • 1 bunch Lacinato kale, tough stems removed, cut into 1-inch pieces

DIRECTIONS

Soak the beans for at least 4 hours in enough water to cover.* Store in a cool place. Discard any floaters and drain the beans. Place the beans in an 8-quart stockpot and add the chicken stock and sage leaves. Crush 3 cloves garlic and add them in. Season with salt and pepper, to taste. Bring to a simmer over medium heat, and cook for about 2 ½ hours, until the beans are tender. Stir occasionally.

Meanwhile, heat the oil in a sauté pan over medium-high heat. Add the chicken, and brown for five minutes, or until cooked through. Turn the pieces over with tongs about halfway through. Remove and set aside.

In the same pan you cooked the chicken in, over low heat, and add the onions, celery, and carrot. Chop the remaining garlic, and add it in with the thyme. Scrape up any brown bits on the bottom with a wooden spoon. Season with salt and pepper, to taste. Cook, for about 20 minutes or until the vegetables are crisp tender. Stir occasionally. Set aside.

When the beans are done, add the reserved vegetables and the kale. Turn the heat up to medium-high. Cook the kale until tender, about 15 minutes. Return the chicken to the pot and serve.

Recipe Details

Total time: 3 hours

*Note: The longer you soak the beans, the less time you'll have to spend cooking them. Ideally, you should try to soak them overnight.

Servings: 8

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