White bean stew with kale

Name: White bean stew with kale
Cook time: 40 min
Total time: 40 min
Cuisine: Moroccan, African
Ingredients: 1large bunch (or 2 small bunches) broccoli rabe or kale, thick stems separated from the leaves; ¼cup olive oil, plus more for drizzling; 4garlic cloves, thinly sliced; 1medium red or yellow onion, thinly sliced; Kosher salt and black pepper; 2 to 3tablespoons harissa or tomato paste; Red-pepper flakes (optional); 3(15-ounce) cans large white beans, such as cannellini, butter or great Northern, drained and rinsed; 4cups vegetable or chicken broth; 1preserved lemon, thinly sliced, or 1 lemon, halved, for squeezing; 2ounces feta or other salty cheese, such as queso fresco or pecorino, crumbled; 1cup parsley or cilantro, leaves and tender stems

7 steps

Cook:40min

Updated at: Thu, 17 Aug 2023 12:02:40 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories532.8 kcal (27%)

Total Fat19.8 g (28%)

Carbs66.2 g (25%)

Sugars3.2 g (4%)

Protein26.8 g (54%)

Sodium2091.2 mg (105%)

Fiber18.3 g (65%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 bunchbroccoli rabe

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 paste

or tomato

red-pepper flakes

optional

3 x 15 ouncewhite beans

cans, large, such as cannellini, butter or great Northern, drained and rinsed

4 cupsvegetable broth

or chicken

1preserved lemon

thinly sliced lemon, halved, for squeezing

2 ouncesfeta

or other salty cheese, 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.