Hearty Tuscan Bean Stew
Oh man. Tough loss for Hawks fans yesterday, eh? I wasn’t able to catch much of the game because my sensitive-eared toddler wasn’t loving all the yelling, and we had to exit the main viewing area. But we did get to watch the half time show. And all I have to say about that is dancing sharks. Dancing sharks, man. Right?
Well, Sunday may have been a bit of a downer around here (aside from those sharks and singing palm trees) but Monday is looking up. Because we’ve got Hearty Tuscan Bean Stew happening! A perfect wintertime Monday post-Superbowl-sadness (and indulgence) dinner if I’ve ever seen one.
This comforting stew is made up of a quick combo of beans, garlic, rosemary, and kale. It comes together in just over a half hour (most of it hands-off), and it’s vegan and gluten-free – but even my hardcore carnivorous (and non-kale-loving) guy is a fan. We love it with a side of toasted crusty bread, but it would also be excellent served over polenta or quinoa.
Hearty Tuscan Bean Stew
With three types of beans and a generous dose of rosemary and garlic, this is a seriously satisfying stew. And it’s vegan too!
- 1 tablespoon olive oil
- 1 cup diced yellow onion (about 1/2 medum onion)
- 1/2 cup diced carrot (about 2 medium carrots)
- 1/4 cup diced celery (about 1 stalk)
- 4 medium cloves garlic, minced
- 1 teaspoon dried thyme
- 1/4 teaspoon crushed red pepper flakes
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1 (15-ounce) can cannellini or white kidney beans, drained (about 1 1/2 cups)
- 1 (15-ounce) can kidney beans, drained (about 1 1/2 cups)
- 1 (15-ounce) can butter beans (also known as lima beans), drained (about 1 1/2 cups)
- 2 cups low-sodium vegetable broth
- 2 5-inch sprigs rosemary
- 1 bay leaf
- 1 small bunch lacinato kale (also known as dinosaur kale or Tuscan kale), cut into 1-inch pieces (about 4 cups)
- Additional salt and pepper to taste
- Additional olive oil for serving, if desired
- Add the olive oil to a large, heavy pan over medium heat. When hot, add the onions, carrots, and celery. Cook, stirring occasionally, until softened, 5-6 minutes. Add the garlic and cook, stirring, for one more minute. Stir in the thyme, salt, and black pepper. Add the beans, broth, rosemary, and bay leaf. Stir to combine. Increase heat to medium-high and bring to a boil. Once it comes to a boil, reduce heat to low to maintain a simmer until the stew is thickened, 20-25 minutes.
- Add the kale and cook until wilted, 3-4 minutes.
- Remove the rosemary sprigs and bay leaf. Taste and add additional salt and pepper if desired.
- Serve as-is or over polenta, brown rice, or quinoa. Drizzle individual servings with a little olive oil, if desired.
If meat-eaters would really like to amp it up, some cooked, chopped chicken added at the end of the process or to individual carnivorous servings would do nicely.
Nutrition information per serving:
- Calories: 415
- Total carbohydrates: 72.4g
- Dietary fiber: 21.9g
- Sugars: 3.9g
- Protein: 26.4g
- Vitamin A: 171%
- Vitamin C: 116%
- Calcium: 19%
- Iron: 52%
Nutrition information is an estimate. I am not a nutrition expert! Because I am paying more attention to nutrition info myself these days, I thought I would share (it helps me for future reference too!) I used the Calorie Count tool to calculate this information.