Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 bay leaf
- 4 cups vegetable broth
- 2 cans (15 ounces each) white beans, drained and rinsed
- 1 bunch kale, stems removed and leaves chopped
- Salt and pepper to taste
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and cook until the onion is translucent, about 5 minutes.
3. Add the carrots and celery and cook for another 5 minutes.
4. Add the thyme, rosemary, and bay leaf and cook for 1 minute.
5. Add the vegetable broth and bring to a boil.
6. Reduce the heat to low and add the white beans and kale.
7. Simmer for 20-25 minutes, or until the kale is tender.
8. Season with salt and pepper to taste.
9. Remove the bay leaf before serving.
- Time:
Preparation time: 15 minutes
- Cooking time: 30 minutes
Temperature:
- Low heat
Serving size:
- 6 servings
Nutritional information:
- Calories: 200
- Fat: 6g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 10g
Substitutions for ingredients:
- You can use chicken broth instead of vegetable broth.
- You can use any type of white beans, such as cannellini or navy beans.
- You can use any type of kale, such as curly kale or lacinato kale.
Variations:
- Add diced potatoes for a heartier stew.
- Add diced tomatoes for a more tomato-based stew.
- Add cooked sausage or bacon for a meatier stew.
Tips and tricks:
- Make sure to remove the tough stems from the kale before chopping.
- You can use canned beans to save time, but make sure to rinse them well before using.
- This stew can be made ahead of time and reheated for an easy meal.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in a pot over low heat until heated through.
Presentation ideas:
- Serve in bowls with crusty bread on the side.
Garnishes:
- Sprinkle with grated Parmesan cheese or chopped fresh parsley.
Pairings:
- Serve with a side salad or roasted vegetables.
Suggested side dishes:
- Crusty bread
- Side salad
- Roasted vegetables
Troubleshooting advice:
- If the stew is too thick, add more broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to cook the stew to an internal temperature of 165°F to ensure food safety.
Food history:
- Stews have been a popular dish for centuries, with variations found in many cultures around the world.
Flavor profiles:
- This stew is savory and hearty, with a slight sweetness from the carrots and a subtle bitterness from the kale.
Serving suggestions:
- Serve hot as a main dish for lunch or dinner.
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Taste: Savory, Hearty, Comforting, Earthy, Herbaceous