|2 servings||calories per servings 420||protein serving 19 g||carbs per serving 63 g||total fat per serving 12 g|
As the seasons change, nothing helps us get into a cool-weather mindset more than a hearty stew. This one features the sturdy flavors of kale, white beans and sweet peppers, while a base of garlic, dried tomatoes and a blend of Italian herbs give the broth extra flair. It all simmers away effortlessly in a pot on the stove as the flavors meld into a rich harmony - one that’s even more satisfying at lunch the next day.
|Nutrition Facts||/ Per Serving|
|Total Fat||12 g|
|Saturated Fat||2 g|
|Trans Fat||0 g|
|Total Carbohydrates||63 g|
|Dietary Fiber||19 g|
MISE EN PLACE
• Peel and dice onion.
• Halve celery lengthwise. Thinly slice crosswise.
• Remove and thinly slice kale stems. Thinly slice leaves.
• Peel and mince garlic.
• Discard pepper stems and seeds. Cut flesh into 1/2-inch dice.
• Rinse and drain beans.
• Slice dried tomato.
• Pick and chop parsley leaves.
• Place a sauce pot over medium heat. Add 1 tablespoon olive oil. When oil is hot, add onion, celery and kale stems. Cook, stirring occasionally, until onion turns translucent, 5-6 minutes.
• Add peppers and garlic. Cook, stirring occasionally, until peppers are shiny and start to become tender, 2-3 minutes.
• Stir in Italian herb blend and 1/2 teaspoon kosher salt.
• Add kale leaves, tomato, bouillon and 4 cups water. Increase heat to high.
• When stew simmers, reduce heat. Gently simmer, stirring occasionally, 10 minutes.
Add beans. Simmer, stirring occasionally, until stew thickens slightly, 12-15 minutes.
• Taste and adjust seasoning as desired with kosher salt.
• Divide stew between 2 bowls. Garnish with parsley, and enjoy!
With a degree in Journalism from the University of South Carolina, Robert Lupo has worked in restaurant kitchens from his hometown of Columbia, SC, to Atlanta, GA, including Motor Supply Company, The Globe in Tech Square, Eclipse di Sol, Aria, Brick Store Pub, and Leon’s Full Service. In 2012, he founded the vegetarian Sherrywood Supper Club in Atlanta, where he lives with his wife. Lupo currently works for the Atlanta Neighborhood Charter School, on the Nutrition staff.Learn More...