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22 Comments · January 4, 2018

Vegan Tuscan Kale White Bean Stew

Name: Vegan Tuscan Kale White Bean Stew
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 2 tablespoons extra-virgin olive oil; 1 large white onion, halved and thinly sliced; 4 cloves garlic, minced; 1 (28-ounce) can whole peeled tomatoes; 4 cups low-sodium vegetable broth; Handful fresh thyme sprigs; 4 rosemary sprigs; 1 teaspoon sea salt, plus more to taste; 3 (15-ounce) cans cannellini beans, drained and rinsed; 1 bunch lacinato kale, washed, stemmed, and chopped; Freshly ground black pepper, to taste

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This vegan tuscan kale white bean stew is savory, satisfying, and comforting. Requiring less than 10 ingredients (plus s + p), little more than 15 minutes of active kitchen preparation, and a fairly hands off simmer, this soup comes together in a pinch. It's the perfect meal for those busy winter weeknights, and each serving is PACKED with protein (13 grams) and dietary fiber (14 grams)!

This simple, easy-to-make vegan tuscan kale white bean stew has turned out to be one of my favorite recipes thus far in the cold weather season.

Here's why:

1. It comes together with a brief list of easy-to-find ingredients—just nine simple ingredients plus salt and pepper.

2. It requires just 15 minutes of active preparation (i.e., slicing, chopping, etc.), plus a few stirs here and there.

3. Despite its simple ingredient list, this stew is PACKED with flavor. Simmering the broth with a bundle of fresh herbs (i.e., rosemary and thyme) infuses it with a rich, aromatic, and irresistible flavor.

4. It's rich with protein and fiber. One serving (about one-sixth of the recipe) packs a whopping 13 grams of plant-based protein and 14 grams of dietary fiber.

5. It's brimming with potassium (30% DV), vitamin A (191% DV), vitamin C (132% DV), calcium (17% DV), and iron (36% DV).

6. It's incredibly satisfying. There's something so unexpectedly and undeniably comforting about this stew. It's perfect all on its own and can be taken to new levels of comfort with a side of hearty bread or crunchy crackers.

7. It can easily be doubled or even tripled (if you have a pot that will accommodate the volume) for a crowd or to be frozen and enjoyed for quick, reheat-n-eat meals.

So, without further ado, allow me to show you how to whip together a batch of this simple, easy, and flavorful white bean stew.

To start, heat a bit of olive oil in a large stockpot or dutch oven over medium-low heat.

Halve and thinly slice a white onion and add it to the pot. Sauté for about 5 minutes, or until it becomes soft and translucent.

Then, add four cloves of minced garlic and cook for another minute, or until the garlic mellows.

Now it's time to get a tiny bit messy.

For this next step, I suggest arming your clothes with an apron, unless you don't mind a stray splash of tomato juice here and there.

Hand-crush a can of whole peeled tomatoes into the pot, adding any leftover juices as well.

Then, add a quart of vegetable broth and a bundle of fresh thyme and rosemary.

Give everything a good stir, bring the mixture to a boil, and then reduce the heat, cover, and simmer for about 15 minutes.

Once the base of the soup has finished simmering, use tongs to carefully retrieve and discard the herb bundle.

Then, stir in one bunch of chopped lacinato kale and three cans of drained and rinsed cannellini beans.

Give everything a stir and continue to simmer for just five minutes, or until the kale begins to soften and wilt.

Turn off the heat, taste, and season with more sea salt and freshly ground black pepper.

Finally, ladle the soup into bowls and serve warm on its own or with a side of hearty bread and/or crackers.

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5 from 7 votes