- Organic Bound
A delicious, warm stew is a perfect meal on a cool spring evening, and this is one of our co-founder Myra Goodman's all-time favorites. With bites of white beans and kale flavored with bacon, garlic and herbs, it's incredibly delicious, nourishing and satisfying — and a great way to eat kale, one of the most nutrient-dense foods on the planet.
Bacon adds great flavor to this dish, but if you're a vegan or vegetarian, you can omit it and use the vegetable broth option for a satisfying meal. This stew is perfect for lunch or dinner, served hot with warm, crusty whole wheat bread, and a green salad. A double batch made ahead of time is a great way to feed a crowd.
|3 tablespoons||olive oil|
|9 ounces||Lean, trimmed center cut bacon (cut crosswise into 1/4-inch-wide strips)|
|1 large||yellow onion (cut into 1/2-inch dice, about 2 cups)|
|3 medium||carrots (peeled, cut in half lengthwise and thinly sliced, about 2/3 cup)|
|2 large||Celery stalks (thinly sliced, about 3/4 cup)|
|4 large||cloves garlic (minced)|
|1 tablespoon||fresh thyme leaves (or 1 teaspoon dried thyme)|
|3||15-oz cans cannellini beans (drained and rinsed, or 4 cups cooked white beans)|
|4 cups||chicken or vegetable broth (preferably low-sodium)|
|12 ounces||Dino (lacinato) kale (stems discarded and leaves cut crosswise into 1-inch-wide ribbons or torn into bite-size pieces, about 8 cups packed)|
|1/2 cup||Coarsely chopped fresh Italian flat leaf parsley|
|Salt and freshly ground black pepper (to taste)|
Heat the oil in a large, heavy pot over medium heat. Add the bacon and cook, stirring occasionally, until the bacon is cooked, 10 to 15 minutes. Add the onion, carrots, celery, garlic and thyme, and cook, stirring frequently, until the vegetables soften slightly, about 10 minutes.
Add the beans and the broth, raise the heat to high, and bring to the start of a boil. Reduce the heat to maintain a simmer and cook, covered, for 5 minutes. Stir in the kale and cook, covered, stirring occasionally, until the kale and vegetables are tender, about 15 minutes.
Stir in the parsley and season to taste with salt and pepper. Serve hot.
Calories per serving: 520, Fat 22 grams, Cholesterol 25 mg, Sodium 860 mg, Carbohydrates 57 grams, Fiber 15 grams, Sugars 11 grams, Protein 24 grams.