Mother Earth Living

White Bean and Kale Stew

This adaptation of a Tuscan dish is a filling nutritional powerhouse packed with fiber, iron, vitamin C and vitamin A.
By Leslie McGrath Taylor
May/June 2009
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Basing meals on less-expensive forms of protein such as legumes decreases their cost and carbon footprint.
Photo By Joe Lavine


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White Bean and Kale Stew
Serves 4 

This adaptation of a Tuscan dish is a filling nutritional powerhouse packed with fiber, iron, vitamin C and vitamin A. It’s even more delicious the next day, after the flavors have deepened.

4 tablespoons extra virgin olive oil
3 garlic cloves, finely chopped
1/4 teaspoon dried crushed red pepper
5 cups (packed) thinly sliced kale (about 1 large bunch)
1 tablespoon apple cider vinegar
2 cups vegetable or chicken broth, organic boxed or homemade
1 teaspoon dried basil, or 1 tablespoon fresh
1 teaspoon dried thyme, or 2 teaspoons fresh
1 pound white beans (cannellini), cooked and drained (dry beans are cheapest)
1 pound finely diced tomatoes
Salt and pepper to taste
Olive oil and grated Romano cheese (to garnish)

1. In a large heavy pot, heat olive oil, garlic and red pepper over medium heat for 1 minute. Add kale, vinegar and broth; bring to boil. Reduce heat; add basil and thyme. Cover and simmer until kale wilts, about 7 minutes. Add beans and tomatoes with juice. Cover and simmer for 15 to 20 minutes. Season to taste with salt and pepper.

2. Ladle stew into shallow bowls. Drizzle with a bit of olive oil and pass the grated Romano cheese.

For more recipes, read the original article, "Savor Flavor and Save Money." 








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