Tuscan-Style Kale Bean Stew

Kale Bean Stew
Will Budiaman

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

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.

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.

Nutrition

Calories per serving:

549 calories

Dietary restrictions:

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, No Sugar Added

Daily value:

27%

Servings:

8
  • Fat 111g 171%
  • Carbs 572g 191%
  • Saturated 25g 123%
  • Fiber 113g 450%
  • Trans 0g
  • Sugars 98g
  • Protein 290g 580%
  • Cholesterol 227mg 76%
  • Sodium 8,099mg 337%
  • Calcium 2,174mg 217%
  • Magnesium 1,529mg 382%
  • Potassium 17,525mg 501%
  • Iron 80mg 442%
  • Zinc 32mg 211%
  • Phosphorus 3,541mg 506%
  • Vitamin A 51,672IU 1,033%
  • Vitamin C 297mg 494%
  • Thiamin (B1) 5mg 310%
  • Riboflavin (B2) 5mg 284%
  • Niacin (B3) 86mg 429%
  • Vitamin B6 7mg 339%
  • Folic Acid (B9) 2,946µg 737%
  • Vitamin B12 1µg 10%
  • Vitamin D 1µg 0%
  • Vitamin E 14mg 68%
  • Vitamin K 1,609µg 2,012%
  • Fatty acids, total monounsaturated 59g
  • Fatty acids, total polyunsaturated 19g
See detailed nutritional info Have a question about nutritional data? Let us know.

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