Quick White Bean Stew with Kale and Tomatoes

  March 17, 2014  |    Blog>Recipes

This is the perfect recipe when you want a quick meal that feels hearty, but that’s super healthy and satisfying.  We whipped this together in no time and there’s something about the cooked cannellini beans that’s so creamy, buttery and satiating.  Only 159 calories per serving and 8!! grams of fiber, dive in and enjoy this baby!

Quick_White_Bean_Stew_With_Kale&_Tomatoes

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Quick White Bean Stew with Kale and Tomatoes

 

SERVINGS:  4

Ingredients

2-1/2 cups kale, packed (we used Trader Joes pre-washed and cut organic kale)

1 tablespoon extra-virgin olive oil

3 garlic cloves, thinly sliced

1/2 teaspoon crushed red pepper

1  10-ounce canned tomatoes, chopped  (we used Trader Joe’s, organic, no salt added)

One 16-ounce can cannellini beans, drained and rinsed

Salt to taste  (we added 1/8 teaspoon at the very end when I took it off the stove)

 

Directions

1.  Steam kale in steamer over medium heat until leaves are tender (about 8 minutes). Drain any excess water and set aside .

2.  In a saucepan, heat the oil over medium heat. Add the garlic and crushed red pepper, stirring until the garlic is golden, 1 minute. Add the tomatoes, bringing them to a boil.

3. Then add the beans and simmer for 3 minutes.

4.  Stir in the kale, and allow to simmer until the flavors meld, 5 minutes, over medium heat.

5. When the stew is ready season with salt and serve. (Be sure to add the salt last so that you can use less–this way the flavor hits your tastebuds immediately rather than getting hidden in the ingredients).

Enjoy this healthy, nutrient-packed, fiber and protein rich meal!

Serves 4, Per Serving: 159 Calories, 23 g carbohydrate, 5 g fat, 7 g protein, 8 g fiber, 108 mg sodium

Quick_White_Bean_Stew_Ingredients_With_Kale&_Tomatoes

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Quick White Bean Stew with Kale and Tomatoes
 
This is the perfect recipe when you want a quick meal that feels hearty, but that's super healthy and satisfying. We whipped this together in no time and there's something about the cooked cannellini beans that's so creamy, buttery and satiating. Only 159 calories per serving and 8!! grams of fiber, dive in and enjoy this baby!
Author:
Serves: 4
Ingredients
  • 2-1/2 cups kale, packed (we used Trader Joes pre-washed and cut organic kale)
  • 1 tablespoon extra-virgin olive oil
  • 3 garlic cloves, thinly sliced
  • ½ teaspoon crushed red pepper
  • 1 10-ounce canned tomatoes, chopped (we used Trader Joe’s, organic, no salt added)
  • One 16-ounce can cannellini beans, drained and rinsed
  • Salt to taste (we added ⅛ teaspoon at the very end when I took it off the stove)
Instructions
  1. Steam kale in steamer over medium heat until leaves are tender (about 8 minutes). Drain any excess water and set aside .
  2. In a saucepan, heat the oil over medium heat. Add the garlic and crushed red pepper, stirring until the garlic is golden, 1 minute. Add the tomatoes, bringing them to a boil.
  3. Then add the beans and simmer for 3 minutes.
  4. Stir in the kale, and allow to simmer until the flavors meld, 5 minutes, over medium heat.
  5. When the stew is ready season with salt and serve. (Be sure to add the salt last so that you can use less--this way the flavor hits your tastebuds immediately rather than getting hidden in the ingredients).
  6. Enjoy this healthy, nutrient-packed, fiber and protein rich meal!
Nutrition Information
Serving size: 1 Serving Calories: 159 Carbohydrates: 23 g Sodium: 108 mg Fiber: 8 g Protein: 7 g

 

 

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