Ingredients with Measurements:
- 1 cup dried white beans, soaked overnight
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1 bunch sea kale, chopped
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Lemon wedges for serving
Special equipment needed:
- Large pot
- Wooden spoon
Step-by-step instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 5 minutes until the onion is translucent.
2. Drain the soaked white beans and add them to the pot. Stir to combine with the onion and garlic.
3. Add the vegetable broth and smoked paprika to the pot. Bring to a boil, then reduce the heat to low and let simmer for 1 hour or until the beans are tender.
4. Add the chopped sea kale to the pot and stir to combine. Let simmer for an additional 10 minutes until the kale is wilted and tender.
5. Season with salt and pepper to taste.
6. Serve hot with lemon wedges on the side.
- Time:
Preparation time: 10 minutes
- Cooking time: 1 hour 10 minutes
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- 4 servings
Nutritional information:
- Calories: 250
- Fat: 7g
- Carbohydrates: 38g
- Protein: 12g
- Fiber: 10g
Substitutions for ingredients:
- Navy beans or cannellini beans can be used instead of white beans.
- Regular kale or spinach can be used instead of sea kale.
Variations:
- Add diced tomatoes for a more tomato-based stew.
- Add chopped carrots and celery for a heartier stew.
- Add cooked sausage or bacon for a meatier stew.
Tips and tricks:
- Soak the white beans overnight for a quicker cooking time.
- Use a wooden spoon to stir the stew to prevent the beans from breaking apart.
- Adjust the seasoning to your taste.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in a pot over medium heat until heated through.
Presentation ideas:
- Serve in individual bowls with a lemon wedge on the side.
Garnishes:
- Fresh parsley or cilantro can be sprinkled on top for added flavor.
Pairings:
- Serve with crusty bread for dipping.
Suggested side dishes:
- Roasted vegetables or a side salad.
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
Food safety advice:
- Make sure the beans are fully cooked before serving to prevent foodborne illness.
Food history:
- Sea kale is a type of wild cabbage that grows along the coast of Europe. It was traditionally eaten by coastal communities in the UK and France.
Flavor profiles:
- The stew has a smoky and savory flavor from the smoked paprika and sea kale.
Serving suggestions:
- Serve as a main dish for a vegetarian meal.
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