Appetizers / Soups / Salads

Tuscan White Bean and Kale Stew takes several minutes to prepare.

Tuscan White Bean and Kale Stew takes several minutes to cook.

Tuscan White Bean and Kale Stew makes 6 servings.

The ingredients for Tuscan White Bean and Kale Stew are:

2 cup Beans, great northern
1 tsp Himalayan Pink Sea Salt
1 Bay Leaf
1 cup, chopped Onions, raw
1.5 cup, chopped Carrots, raw
.25 tsp Pepper, black
1 tbsp Rosemary, dried
1 tsp Pepper, red or cayenne
1 tsp Cumin seed
3 tsp Vegetable bouillon
8 cup Tap water
3 cup, chopped Kale
2 tbsp Extra Virgin Olive Oil
6 clove Garlic

Here is how you make Tuscan White Bean and Kale Stew:

Soak dry beans overnight in water. Drain. Combine white beans, water, bouillon powder, and the bay leaf in a pot. Bring to a boil over high heat. Reduce heat to medium/low, cover partially and simmer until the beans are tender, which should take around an hour and a half. Discard the bay leaf. Ladle out 1/2 cup of the cooking water, and in a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans and water.Return the cooking pot to the stove top and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the salt, the pepper, chopped rosemary, cumin, cayenne. Add to the soup pot with the beans and bean mash. Add the chopped kale. Bring to a boil, then reduce the heat to low and simmer until flavors corporate and the kale starts to wither, around 5-10 minutes.Serving Size: Makes 6, 1 1/2 cup servingsNumber of Servings: 6Recipe submitted by SparkPeople user BBATES0911.

The nutritional information for Tuscan White Bean and Kale Stew is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 165.2

• Total Fat: 5.5 g
• Cholesterol: 0.0 mg
• Sodium: 927.7 mg
• Total Carbs: 23.7 g
• Dietary Fiber: 7.3 g
• Protein: 7.6 g