Ingredients with Measurements:
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 cups chopped kale
- 2 cans of white beans, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1 tablespoon lemon juice
- 1/4 cup grated Parmesan cheese
Special Equipment Needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-Step Instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion and minced garlic and sauté until softened, about 5 minutes.
3. Add the chopped kale and sauté for another 2-3 minutes until wilted.
4. Add the drained and rinsed white beans, vegetable broth, dried thyme, salt, and pepper to the pot.
5. Bring the stew to a boil, then reduce the heat to low and let it simmer for 20-25 minutes until the kale is tender and the flavors have melded together.
6. Stir in the lemon juice and grated Parmesan cheese.
7. Serve hot and enjoy!
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
Temperature:
Medium heat for sautéing, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories: 220
Fat: 5g
Carbohydrates: 32g
Protein: 12g
Fiber: 10g
Sodium: 900mg
Substitutions for ingredients:
- You can use any type of white beans, such as cannellini or navy beans.
- If you don't have kale, you can use spinach or Swiss chard instead.
- Instead of vegetable broth, you can use chicken broth or water with bouillon cubes.
Variations:
- Add diced carrots, celery, or potatoes for extra vegetables.
- Use Italian seasoning instead of thyme for a different flavor profile.
- Add cooked chicken or sausage for a meaty version of the stew.
Tips and Tricks:
- Make sure to rinse the canned beans thoroughly to remove excess salt and starch.
- If you prefer a thicker stew, mash some of the beans with a fork or potato masher before adding them to the pot.
- Adjust the seasoning to your taste by adding more salt, pepper, or lemon juice as needed.
Storage Instructions:
- Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
- You can also freeze the stew for up to 3 months.
Reheating Instructions:
- Reheat the stew on the stovetop over low heat, stirring occasionally, until heated through.
- Alternatively, you can microwave the stew in a microwave-safe bowl, stirring every 30 seconds, until heated through.
Presentation Ideas and Garnishes:
- Serve the stew in bowls with a sprinkle of grated Parmesan cheese and a drizzle of olive oil on top.
- Add a slice of crusty bread or a side salad for a complete meal.
Pairings and Suggested Side Dishes:
- Serve the stew with a side of garlic bread or a crusty baguette for dipping.
- A side salad with a tangy vinaigrette would also complement the flavors of the stew.
Troubleshooting Advice:
- If the stew is too thin, simmer it for a few more minutes to reduce the liquid.
- If the stew is too thick, add more vegetable broth or water to thin it out.
Food Safety Advice:
- Make sure to cook the stew to an internal temperature of 165°F to ensure that it is safe to eat.
- Store any leftovers promptly in the refrigerator or freezer to prevent bacterial growth.
Food History and Flavor Profiles:
- This stew is a classic Italian dish that combines hearty white beans with leafy greens like kale or spinach.
- The combination of beans and greens is a nutritious and filling meal that has been enjoyed for centuries in Mediterranean cuisine.
- The addition of Parmesan cheese and lemon juice adds a tangy and savory flavor to the stew.
Serving Suggestions:
- Serve this stew as a main course for a cozy weeknight dinner or a weekend lunch.
- It's also a great dish to bring to potlucks or dinner parties, as it's easy to make in large batches and can be served with a variety of sides.
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