Kale & White Bean Stew Recipe

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Kale & White Bean Stew
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Ingredients:

Directions:

  1. Cook kale in large pot of boiling salted water 1 minute. Drain. Transfer to bowl of ice water to cool. Drain. Squeeze out excess water. Coarsely chop kale.
  2. Heat olive oil in medium pot over medium heat. Add chopped carrots, celery, shallots, and garlic; cook until soft, stirring, about 15 minutes (do not brown vegetables). Add white wine and simmer until liquid is slightly reduced, about 7 minutes. Add white beans, 4 cups broth, thyme sprigs, and bay leaf and bring to boil.
  3. Reduce heat to medium-low and simmer 20 minutes. Add kale and simmer 5 minutes longer. Remove thyme sprigs and bay leaf. Add more broth by 1/2 cupfuls to thin stew, if desired. Mix in Sherry wine vinegar and chopped fresh herbs. Season with salt and pepper.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 293.34 Kcal (1228 kJ)
Calories from fat 102.83 Kcal
% Daily Value*
Total Fat 11.43g 18%
Cholesterol 1.64mg 1%
Sodium 947.59mg 39%
Potassium 1061.37mg 23%
Total Carbs 37.77g 13%
Sugars 7.41g 30%
Dietary Fiber 3.73g 15%
Protein 9.25g 18%
Vitamin C 144.5mg 241%
Vitamin A 1.3mg 45%
Iron 3.2mg 18%
Calcium 226.5mg 23%
Amount Per 100 g
Calories 72.21 Kcal (302 kJ)
Calories from fat 25.31 Kcal
% Daily Value*
Total Fat 2.81g 18%
Cholesterol 0.4mg 1%
Sodium 233.27mg 39%
Potassium 261.27mg 23%
Total Carbs 9.3g 13%
Sugars 1.82g 30%
Dietary Fiber 0.92g 15%
Protein 2.28g 18%
Vitamin C 35.6mg 241%
Vitamin A 0.3mg 45%
Iron 0.8mg 18%
Calcium 55.7mg 23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.1
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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