White Bean Kale Stew

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From www.nourishschools.com by Katherine Sumner
White Bean Kale Stew

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During the holiday season, I am always trying to keep my cooking simple and healthy!  I love a good white bean kale stew and adding your own homemade vegetable broth or chicken stock will give it more flavor as well as a boost of goodness!  I have included the white bean kale stew recipe below as well as the homemade vegetable stock.  

White Bean Kale Stew

Ingredients

  • 1 T coconut oil or extra virgin olive oil
  • 4-6 large garlic cloves, minced
  • 1 medium yellow onion, chopped
  • 4-6 cups chopped raw kale, stems removed
  • 4 cups homemade vegetable broth or chicken stock
  • cups cannellini beans, cooked (or 2x15 oz cans, cannellini beans or navy beans rinsed and drained)
  • 28 oz container organic diced tomatoes
  • t dried oregano
  • t dried thai basil
  • 1/2 t salt
  • 1 /4 t pepper

Garnish: goat cheese, hot sauce and sliced jalapenos (optional)

Directions

  1. Chop all your veggies. In a large pot, heat oil over medium heat. Add garlic and onion; saute until soft about 5 minutes.
  2. Add chopped kale and saute, stirring, until wilted.
  3. 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer about 5 minutes.
  4. In a blender or with a hand blender, mix the remaining beans and broth in a bowl until smooth. Stir into soup to thicken. Simmer at least 15-25 minutes. 

Then serve with favorite garnish such as goat cheese, a dollop of yogurt, jalapenos, hot sauce or my boys also love to add an organic maple turkey sausage too!  

Homemade Vegetable Stock

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 2 medium onions, coarsely chopped
  • 4 carrots, top ½ inch discarded, coarsely chopped
  • 3 stalks celery, coarsely chopped
  • 1 leek onion, cleaned and chopped
  • 10 cups filtered water
  • 1 (3-inch) piece of kombu (seaweed – full of minerals!!)
  • 4 cloves garlic, peeled
  • parsley stems (no leaves as they will make your stock bitter) about ½ cup
  • 2 bay leaves
  • ½ tsp dried thyme
  • 1 tsp mixed white and black peppercorns
  • handful of shiitake mushrooms (optional)
  • 1 inch piece of fresh ginger

Directions

Heat oil in a stockpot (or large pot) over med heat, then add the onion, carrots, celery, and leek, and sauté until the vegetables soften and become aromatic (don’t allow them to brown).  Then add the water, kombu, garlic, parsley stems, bay leaves, thyme, and peppercorns.  Bring to a simmer, then lower the heat to maintain a gentle simmer and cook for about 1 hour with lid ajar. 

Strain the stock through fine mesh sieve, pressing the solids with a wooden spoon to extract as much of the liquid as possible.  Cool before storing in the refrigerator for up to 3 days, or in the freezer for up to 3 months.

 

 

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