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
Add to My MSN

Basing meals on less-expensive forms of protein such as legumes decreases their cost and carbon footprint.
Photo By Joe Lavine


Content Tools

Related Content

Meatless in May: Go Vegetarian for a Month!

Natural Home editor-in-chief Robyn Griggs Lawrence pledges to go 'Meatless in May' to raise awarenes...

Meatless Monday? Try Meatless Month!

Guest blogger KyLynn Hull goes without meat for a month. Try her meatless recipes!

Four New Flavors of All-Natural, Gluten-Free Soups

Bookbinder Specialties recently added four new flavors to their line of gourmet, ready-to serve glut...

Fun News: Strawberries Whiten Teeth

Discover magazine (one of my non Herb Companion faves) features a magnified (by a scanning electron ...

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." 








Post a comment below.

 








Subscribe today and save 58%

First Name: *
Last Name: *
Address: *
City: *
State/Province: *
Zip/Postal Code:*
Country:
Email:*
(* indicates a required item)
Canadian subs: 1 year, (includes postage & GST). Foreign subs: 1 year, . U.S. funds.
Canadian Subscribers - Click Here
Non US and Canadian Subscribers - Click Here

Subscribe to Mother Earth Living!

Welcome to Mother Earth Living, the authority on green lifestyle and design. Each issue of Mother Earth Living features advice to create naturally healthy and nontoxic homes for yourself and your loved ones. With Mother Earth Living by your side, you’ll discover all the best and latest information you want on choosing natural remedies and practicing preventive medicine; cooking with a nutritious and whole-food focus; creating a nontoxic home; and gardening for food, wellness and enjoyment. Subscribe to Mother Earth Living today to get inspired on the art of living wisely and living well.

Save Money & a Few Trees!

Pay now with a credit card and take advantage of our earth-friendly automatic renewal savings plan. You’ll save an additional $5 and get six issues of Mother Earth Living for just $14.95! (Offer valid only in the U.S.)

Or, choose Bill Me and pay just $19.95.