This hearty, vegan-friendly stew features creamy navy beans and kale, which are full of cholesterol-lowering fiber. In addition, it scores high in protein, and vitamins K, A, and C. Whether you prefer your stews mild or spicy, we’ve got a version for you.
Serve with a rustic whole-grain bread.
Yield: 8 to 12 servings
Prep Time: 35 minutes
Total Time: 45 minutes
1 large bunch kale, deveined and chopped
4 cans navy or cannelini beans (do not drain)
4 cups vegetable stock
4 large carrots, sliced in 1/4-thick medallions
1 large yellow or white onion, diced
1/2 cup parsley, chopped
4 cloves garlic, smashed
3 tablespoons olive oil
1/2 teaspoon Italian seasoning
1/4 teaspoon smoked paprika
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper (optional)
1. In a large pot over low-medium heat, heat olive oil. Add garlic. Stir frequently and cook until fragrant, about 2 minutes. Do not burn.
2. Add onion to pot, and if necessary, a splash of vegetable stock. Cook until soft, about 3 minutes. Add Italian seasoning, smoked paprika, pepper, and cayenne (if desired). Mix well to combine.
3. Add 2 cups vegetable stock, and 2 and 1/2 cans white beans with liquid. With an immersion blender, blend mixture until smooth. Add the remaining stock and blend again.
4. Add carrots. Drain the remaining beans and add to the pot. Turn heat to high and bring soup to a boil.
5. Reduce heat to simmer, add kale, and cook until kale turns bright green, about 2 minutes. Ladle into bowls, garnish with parsley, and serve immediately.
If you prefer a spicier stew, use 1/4 teaspoon cayenne pepper, and black pepper to taste.
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