White Bean And Garlic Stew Recipe

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Ingredients

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Nutrition

Calories

Total time

Minutes

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Ingredients:

Serving

1 head garlic (the whole bulb--15-20 cloves)
2 tbsp water
1 large onion, chopped
2 carrots, peeled and chopped
19 oz can cannellini ( white kidney) beans, rinsed and drained
1 1/2 cups diced tomatoes
2 bay leaves
2 cups water
salt to taste
1/4 tsp freshly ground black pepper
pinch red pepper flakes
6.5 oz kale, stems removed and chopped
9 oz savoy cabbage, shredded
1 tbsp lemon juice

Directions:

Break the garlic bulb into cloves and peel off the skin. Chop 2 cloves, leave the rest whole.
Add water to a large, deep pot over medium heat.
Add the onion and sauté 5 minutes.
Add the garlic and carrots, sauté for 1 more minute.
Add the beans, tomatoes, bay leaves, and water. Cover the pot and simmer for about an hour, adding water if it gets too thick. Remove the bay leaf.
Stir in the salt and peppers, followed by the kale and cabbage.
Simmer 5 minutes longer.
If you're serving the stew right away, add the lemon juice. Otherwise, add lemon juice right before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	89.2 Kcal (373 kJ)
Calories from fat	2.87 Kcal
		% Daily Value*
Total Fat	0.32g	0%
Sodium	202.99mg	8%
Potassium	444.7mg	9%
Total Carbs	17.82g	6%
Sugars	4.07g	16%
Dietary Fiber	4.6g	18%
Protein	5.64g	11%
Vitamin C	59.4mg	99%
Vitamin A	0.5mg	17%
Iron	1.2mg	7%
Calcium	101.8mg	10%

Amount Per 100 g
Calories	26.81 Kcal (112 kJ)
Calories from fat	0.86 Kcal
		% Daily Value*
Total Fat	0.1g	0%
Sodium	61mg	8%
Potassium	133.64mg	9%
Total Carbs	5.35g	6%
Sugars	1.22g	16%
Dietary Fiber	1.38g	18%
Protein	1.7g	11%
Vitamin C	17.9mg	99%
Vitamin A	0.2mg	17%
Iron	0.4mg	7%
Calcium	30.6mg	10%

* 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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Recipe Tags

Weightwatchers Points

1

Points
2

PointsPlus

Good Points

low calorie,
fat free,
saturated fat free,
low sodium,
cholesterol free

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