Kale and White Bean Stew Recipe

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Ingredients

Count

Nutrition

340

Calories

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Ingredients:

Serving

1 1/2 lb kale leaves , center ribs and stems removed
3 tbsp olive oil
1 cup chopped peeled carrots
1 cup chopped celery
1 cup chopped shallots (about 4)
2 garlic cloves, finely chopped
1 cup dry white wine
2 15- oz cans white beans (preferably organic), drained
4 cups (or more) vegetable broth
3 fresh thyme sprigs
1 bay leaf
1 tbsp sherry wine vinegar
2 tbsp assorted chopped fresh herbs (such as tarragon , parsley , and chives)

Directions:

Cook kale in large pot of boiling salted water 1 minute. Drain. Transfer to bowl of ice water to cool. Drain. Squeeze out excess water. Coarsely chop kale.
Heat olive oil in medium pot over medium heat. Add chopped carrots, celery, shallots, and garlic; cook until soft, stirring, about 15 minutes (do not brown vegetables). Add white wine and simmer until liquid is slightly reduced, about 7 minutes. Add white beans, 4 cups broth, thyme sprigs, and bay leaf and bring to boil. Reduce heat to medium-low and simmer 20 minutes. Add kale and simmer 5 minutes longer. Remove thyme sprigs and bay leaf. Add more broth by 1/2 cupfuls to thin stew, if desired. Mix in Sherry wine vinegar and chopped fresh herbs. Season with salt and pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	339.64 Kcal (1422 kJ)
Calories from fat	102.83 Kcal
		% Daily Value*
Total Fat	11.43g	18%
Cholesterol	1.64mg	1%
Sodium	948.92mg	40%
Potassium	1254.53mg	27%
Total Carbs	48.36g	16%
Sugars	10.05g	40%
Dietary Fiber	7.69g	31%
Protein	11.89g	24%
Vitamin C	157.7mg	263%
Vitamin A	1.3mg	45%
Iron	4.5mg	25%
Calcium	284.7mg	28%

Amount Per 100 g
Calories	63.07 Kcal (264 kJ)
Calories from fat	19.09 Kcal
		% Daily Value*
Total Fat	2.12g	18%
Cholesterol	0.3mg	1%
Sodium	176.21mg	40%
Potassium	232.95mg	27%
Total Carbs	8.98g	16%
Sugars	1.87g	40%
Dietary Fiber	1.43g	31%
Protein	2.21g	24%
Vitamin C	29.3mg	263%
Vitamin A	0.3mg	45%
Iron	0.8mg	25%
Calcium	52.9mg	28%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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