Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

White Bean, Kale, and Tomato Stew

 
One serving costs about $2.33

$2.33 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

3 fall,winter,gluten-free,healthy,gluten free lunch,soup,main course,main dish,dinner
spoonacular Score:93%

Spoonacular Score: 93%

 

White Bean, Kale, and Tomato Stew might be just the main course you are searching for. One portion of this dish contains around 26g of protein, 6g of fat, and a total of 367 calories. This recipe serves 3 and costs $2.33 per serving. It will be a hit at your Autumn event. If you have kale, salt and pepper, parmesan, and a few other ingredients on hand, you can make it. 1 person found this recipe to be delicious and satisfying. It is brought to you by Foodista. It is a good option if you're following a gluten free diet. From preparation to the plate, this recipe takes roughly roughly 45 minutes. Overall, this recipe earns a super spoonacular score of 93%. If you like this recipe, you might also like recipes such as White Bean And Kale Stew, Kale and White Bean Stew, and Kale, White Bean, And Potato Stew.

Cabernet Sauvignon, Chablis, and Malbec are my top picks for Stew. Full-bodied red wines like malbec and cabernet sauvignon are the perfect accompaniment for beef stew. Fish stew probably calls for a white wine, such as chablis. The Trinchero Mario's Vineyard Cabernet Sauvignon with a 4.2 out of 5 star rating seems like a good match. It costs about 48 dollars per bottle.

Trinchero Mario's Vineyard Cabernet Sauvignon

Presents baked blackberry pie and vanilla on the nose, followed by cassis, caramel and integrated oak flavors. The mouthfeel of this well-structured Cabernet Sauvignon is silky and multidimensional, with elegant, refined tannins and a long, plush finish.

» Get this wine on Wine.com

Ingredients

Servings:
1.5 lb
1.5 lb kale
kale
3
3  garlic cloves
garlic cloves
0.25 tsps
0.25 tsps crushed crushed red pepper
crushed crushed red pepper
14 oz
14 oz diced canned tomatoes
diced canned tomatoes
15 oz
15 oz canned white beans
canned white beans
2 cups
2 cups vegetable broth
vegetable broth
some
some salt and pepper
salt and pepper
some
some parmesan
parmesan
1.5 lb kale
1.5 lb
kale
3  garlic cloves
3
garlic cloves
0.25 tsps crushed crushed red pepper
0.25 tsps
crushed crushed red pepper
14 oz diced canned tomatoes
14 oz
diced canned tomatoes
15 oz canned white beans
15 oz
canned white beans
2 cups vegetable broth
2 cups
vegetable broth
some salt and pepper
some
salt and pepper
some parmesan
some
parmesan

Equipment

colander
colander
pot
pot
colander
colander
pot
pot


Instructions

Fill a large stockpot halfway with water. Bring to a boil and then toss in the kale leaves. Reduce heat to a simmer and cook for 6-8 minutes or until leaves are tender (not mushy). Drain leaves in a colander. Wipe out any excess water from the pot. Place back on burner and turn to medium heat. Add olive oil, garlic, and red pepper, and saut for 1 minute, stirring occasionally. Add the tomatoes and bring to a boil. Add the beans and broth, and bring to a boil again. Cook for 3 minutes, stirring often. Reduce heat to a simmer and add the kale. Cook for 5 minutes. Season with salt and pepper to taste. Garnish with Parmesan.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.33
Ingredient
1.5 pounds kale
3 garlic cloves
¼ teaspoons crushed crushed red pepper
14 ounces diced canned tomatoes
15 ounces canned white beans
2 cups vegetable broth
some parmesan
Price
$3.01
$0.20
$0.03
$0.85
$0.76
$1.51
$0.63
$6.99

Tips

Health Tips

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

Green Tips

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
367 Calories
25g Protein
5g Total Fat
62g Carbs
100% Health Score
Limit These
Calories
367
18%

Fat
5g
8%

  Saturated Fat
2g
13%

Carbohydrates
62g
21%

  Sugar
7g
9%

Cholesterol
6mg
2%

Sodium
1122mg
49%

Get Enough Of These
Protein
25g
52%

Vitamin K
1609µg
1533%

Vitamin A
23402IU
468%

Vitamin C
285mg
346%

Copper
3mg
199%

Manganese
2mg
126%

Potassium
2169mg
62%

Calcium
613mg
61%

Magnesium
210mg
53%

Iron
9mg
53%

Vitamin B6
0.97mg
48%

Phosphorus
454mg
45%

Folate
180µg
45%

Fiber
9g
38%

Vitamin B1
0.5mg
33%

Vitamin B2
0.45mg
27%

Zinc
3mg
24%

Vitamin B3
4mg
21%

Vitamin E
2mg
19%

Selenium
7µg
11%

Vitamin B5
0.9mg
9%

Vitamin B12
0.12µg
2%

covered percent of daily need

Related Recipes