One-Pot Tuscan White Bean Stew

Name: One-Pot Tuscan White Bean Stew
Cuisine: European, Italian, Mediterranean
Ingredients:  ¼ cup extra virgin olive oil;  4 garlic cloves, thinly sliced;  ¼ teaspoon red pepper flakes;  1 can (14.5 ounces) diced tomatoes;  4 cups low-sodium vegetable broth;  1 teaspoon kosher salt;  ½ teaspoon ground black pepper; 1 cup dried chickpea pasta, shells;  1 can (15 ounces) white beans, drained;  1 bunch lacinato kale, stems removed, roughly chopped;  Toasted bread and shaved vegetarian parmesan to serve, optional

1 step

Updated at: Thu, 17 Aug 2023 02:48:37 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories391.5 kcal (20%)

Total Fat19.2 g (27%)

Carbs42 g (16%)

Sugars4.2 g (5%)

Protein17.4 g (35%)

Sodium1149.5 mg (57%)

Fiber9.4 g (33%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¼ cupextra virgin olive oil

4garlic cloves

thinly sliced

¼ teaspoonred pepper flakes

1 x 14.5 ouncescan diced tomatoes

4 cupslow-sodium vegetable broth

1 teaspoonkosher salt

½ teaspoonground black pepper

1 cupchickpea pasta

dried, shells

1 x 15 ouncescan white beans

drained

1 bunchlacinato kale

stems removed, roughly chopped

bread

Toasted

parmesan

shaved, vegetarian, to serve, optional

Instructions

Step 1

Heat olive oil in a large pot over medium heat. Add garlic and red pepper flakes and cook until fragrant, about 2 minutes. Add diced tomatoes (with juice) and continue cooking for an additional 2 minutes. Add vegetable broth, salt, pepper, and pasta. Bring to a simmer and cook until pasta is tender, about 10 minutes. Add white beans and kale and stir to wilt. Serve with toasted bread and garnish with parmesan cheese.