By Anonymous Spinach
White bean stew with kale
7 steps
Cook:40min
Updated at: Thu, 17 Aug 2023 12:02:40 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
19
Moderate
Nutrition per serving
Calories446.1 kcal (22%)
Total Fat20 g (29%)
Carbs41.8 g (16%)
Sugars4 g (4%)
Protein20 g (40%)
Sodium1488.1 mg (74%)
Fiber20.4 g (73%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

1 bunchbroccoli rabe
large, or 2 small bunches, or kale, thick stems separated from the leaves

¼ cupolive oil
plus more for drizzling

4garlic cloves
thinly sliced

1red onion
medium, or yellow, thinly sliced

kosher salt

black pepper

2 tablespoonsharissa
or tomato paste

red-pepper flakes
optional

3 x 15 ouncecans white beans
large, such as cannellini, butter or great Northern, drained and rinsed

4 cupsvegetable broth
or chicken

1preserved lemon
thinly sliced, or 1 lemon, halved, for squeezing

2 ouncesfeta cheese
or other salty, such as queso fresco or pecorino, crumbled

1 cupparsley
or cilantro, leaves and tender stems
Instructions
Step 1
Tear broccoli rabe or kale leaves into bite-size pieces and set aside. Chop the stems into about ¼-inch pieces; set aside.
Step 2
Heat ¼ cup olive oil in a large pot over medium heat. Add garlic and onion, and season with salt and pepper. Cook, stirring occasionally, until lightly browned and sizzled at the edges, 4 to 6 minutes.
Step 3
Add harissa (or tomato paste and a pinch of red-pepper flakes), and stir to coat in the oil. Cook until the harissa is a nice brick red color, the sugars start to caramelize and the oil turns a nice vibrant fiery orange color, about 2 minutes.
Step 4
Add beans, and season with salt and pepper. Using a wooden spoon or spatula, crush a few beans to release their creamy interior.
Step 5
Add the broth and reserved stems, and season with salt and pepper. Bring to a simmer and cook until you’ve reached your desired consistency (less time for a brothier soup, more time for a thicker stew), 15 to 20 minutes.
Step 6
Add broccoli rabe or kale leaves and preserved lemon or lemon juice, and stir to wilt the greens. Season with salt, pepper and more red-pepper flakes if you want it spicier.
Step 7
Serve with feta and parsley, and with eggs, if you like.
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