Tuscan White Bean Kale Stew

$To make the Tuscan White Bean Kale Stew, gather the following items: - 2 cups dried white beans (cannellini or great northern), soaked overnight - 1 tablespoon olive oil - 1 large onion, diced - 3 garlic cloves, minced - 3 large carrots, diced - 2 celery stalks, diced - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 6 cups vegetable broth - 2 cups kale, chopped (stems removed) - 1 can (14.5 oz) diced tomatoes, drained - Salt and pepper to taste - Fresh basil for garnish You can make the stew even more delicious with these optional add-ins: - 1 cup diced potatoes for heartiness - 1 cup cooked sausage or bacon for extra flavor - A splash of lemon juice for brightness - A pinch of red pepper flakes for heat This stew is not only tasty but also packed with health benefits: - White beans are high in protein and fiber, helping with digestion. - Kale is loaded with vitamins A, C, and K, great for immune health. - Carrots provide beta-carotene, which is good for your eyes. - Olive oil offers healthy fats that support heart health. - Tomatoes are rich in antioxidants, helping to fight inflammation. With these ingredients, your stew becomes a hearty meal that nourishes the body and delights the taste buds. {{ingredient_image_1}} Start by draining and rinsing the soaked beans. This step gets rid of extra starch. In a large pot or Dutch oven, add the beans and pour in 6 cups of vegetable broth. Turn the heat to high and bring it to a boil. Once it boils, lower the heat to a simmer. Cook the beans for about 45 to 60 minutes. You want them tender but not mushy. While the beans cook, heat 1 tablespoon of olive oil in a separate large pot over medium heat. Add 1 large diced onion and sauté it for 3 to 4 minutes. You want the onion to become translucent. Next, stir in 3 minced garlic cloves, 3 diced carrots, and 2 diced celery stalks. Let them cook for another 5 to 7 minutes. The veggies should soften and blend together well. Now, add 1 teaspoon of dried oregano and 1 teaspoon of dried thyme to the pot. Stir to combine and cook for another minute until you smell the herbs. Next, incorporate the cooked beans and the broth they were in. Add 1 can of drained diced tomatoes and stir well. Bring it all to a simmer. Finally, add 2 cups of chopped kale, stirring until it wilts down, which takes about 5 minutes. Season your stew with salt and pepper to taste. Let it simmer on low heat for an extra 10 to 15 minutes. This helps all the flavors come together beautifully. To cook beans well, soak them overnight. This helps soften the beans. When ready, drain and rinse them. Use a big pot and add the beans with vegetable broth. Bring it to a boil. Then, lower the heat and let it simmer. Cook them for about 45 to 60 minutes. Check often until they become tender. If you want faster beans, use canned beans instead. Just rinse and add them later in the stew. For a richer taste, add fresh herbs. Thyme and oregano are great choices. You can also try a splash of lemon juice. This adds brightness to the stew. If you like heat, add red pepper flakes. For a smokier flavor, consider adding smoked paprika. These easy tweaks make the stew even better. Garnishing makes your stew look nice. Use fresh basil leaves for color and taste. A drizzle of high-quality olive oil adds a lovely finish. You can also sprinkle some grated cheese on top. Serve the stew hot in deep bowls. Pair it with crusty bread for a perfect meal. Enjoy the warmth and flavors! Pro Tips Soaking the Beans: Ensure you soak the beans overnight, as this reduces cooking time and enhances digestibility. Flavor Boost: For a deeper flavor, consider adding a bay leaf while simmering the beans, and remember to remove it before serving. Vegetable Variations: Feel free to add other vegetables like zucchini or bell peppers to the stew for extra nutrition and flavor. Make it Ahead: This stew tastes even better the next day! Make it ahead of time and store in the refrigerator for up to three days. {{image_2}} You can boost the stew's protein with meat or plant options. Try adding diced chicken or turkey for a hearty touch. If you prefer plant-based proteins, consider adding lentils or quinoa. Both options blend nicely with the stew's texture. This stew is already a great vegan choice. Just check your broth to ensure it's plant-based. If you want a creamier texture, add coconut milk or cashew cream. These options will give the stew a rich taste without losing its charm. Feel free to swap in seasonal veggies. In summer, add zucchini or bell peppers for freshness. In fall, consider butternut squash or sweet potatoes for sweetness. These changes will keep the stew exciting and aligned with the season's best produce. To store Tuscan White Bean Kale Stew, let it cool first. Use an airtight container. This keeps the stew fresh and tasty. Place it in the fridge for up to five days. When you store it, keep it away from strong smells. This will help maintain its great flavor. To reheat, pour the stew into a pot. Heat over medium heat. Stir often to avoid sticking. You can also use the microwave. Place a serving in a microwave-safe bowl. Heat for two to three minutes, stirring halfway. Add a splash of broth if it’s too thick. You can freeze this stew for up to three months. Use freezer-safe containers or bags. Leave some space at the top for expansion. To thaw, place it in the fridge overnight. Reheat it on the stove or microwave when ready to enjoy. You can make this stew a day ahead. Just cook it and let it cool. Store it in a sealed container in the fridge. When you heat it the next day, the flavors will taste even better. Just remember to add a little water if it seems thick. Yes, you can use canned beans. They save time and are very easy to use. Just drain and rinse them before adding to the stew. Use about three cans of beans for this recipe. Add them when you combine the vegetables and broth. This stew pairs well with crusty bread. You can also serve it with a simple salad. A slice of lemon can brighten up the meal. If you want, add some grated cheese on top for extra flavor. In this article, I covered the key ingredients and steps to make a delicious Tuscan White Bean Kale Stew. We explored healthy add-ins, cooking tips, and storage practices. You can customize this stew with various proteins and vegetables to fit your taste. With these insights, you can create a hearty meal suitable for any occasion. Embrace the cooking journey and enjoy the flavors that this stew brings to your table!$

Tuscan White Bean Kale Stew

A hearty and nutritious stew featuring white beans, kale, and a medley of vegetables, perfect for a comforting meal.

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Prep Time 15

Cook Time 1 15

Total Time 1 30

Course Main Course

Cuisine Italian

Servings 6

Calories 250 kcal

Ingredients

2 cups dried white beans (cannellini or great northern), soaked overnight
1 tablespoon olive oil
1 large onion, diced
3 cloves garlic, minced
3 large carrots, diced
2 stalks celery, diced
1 teaspoon dried oregano
1 teaspoon dried thyme
6 cups vegetable broth
2 cups kale, chopped (stems removed)
1 can (14.5 oz) diced tomatoes, drained
to taste salt and pepper
for garnish fresh basil

Instructions

Drain and rinse the soaked beans. In a large pot or Dutch oven, add them along with 6 cups of vegetable broth. Bring to a boil, then lower the heat and simmer for about 45-60 minutes, or until the beans are tender.
In a separate large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes, until translucent.
Stir in the minced garlic, diced carrots, and celery. Cook for another 5-7 minutes until the vegetables are softened.
Add the dried oregano and thyme, stirring to combine, and cook for an additional minute until fragrant.
Incorporate the cooked beans along with the broth they were boiled in, and the drained diced tomatoes. Stir well and bring to a simmer.
Finally, add the chopped kale to the pot, stirring until it wilts down, about 5 minutes. Season the stew with salt and pepper to taste.
Allow the stew to simmer on low heat for an additional 10-15 minutes for the flavors to meld together.

Notes

Serve hot in deep bowls and garnish with fresh basil leaves. A drizzle of good quality olive oil on top adds a rich finish. Enjoy with crusty bread for dipping!

Keyword beans, healthy, kale, stew, vegetarian