Tuscan White Bean Stew

Featured in the Honolulu Star-Advertiser September 4, 2013.

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Ingredients:

Tuscan White Bean Stew

  • 2 cups dried cannellini beans, rinsed, soaked overnight, and drained
  • 6 cups water
  • 1 teaspoon salt, divided below
  • 1 bay leaf
  • 2 tablespoons olive oil
  • 1 Maui onion, chopped
  • 3 carrots, peeled and chopped
  • 6 cloves garlic, chopped
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon fresh thyme, chopped
  • 1 teaspoon fresh oregano, chopped
  • 1 tablespoon fresh rosemary, chopped
  • 1-1/2 cups low-sodium chicken stock
  • 8 cups kale, stems removed, leaves roughly chopped
  • 1/4 cup shaved Parmesan

Directions:

In a soup pot over high heat, combine the beans, water, 1/2 teaspoon of the salt and bay leaf. Bring to a boil over high heat. Reduce to low heat, cover and simmer until the beans are tender, 60-75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid; discard the bay leaf. Place the cooked beans into a large bowl and set aside pot for later.

In a small bowl, combine the reserved cooking liquid and 1/2 cup of cooked beans. Mash with a fork to form a paste. Stir bean paste into the cooked beans.

Return pot to the stove, add olive oil, onions, and carrots; sauté until the carrots are tender-crisp, 6-7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in remaining salt, pepper, thyme, oregano, rosemary, stock, kale, and bean mixture. Bring to a boil, then reduce to low heat; simmer until the stew is heated through and kale leaves are wilted and tender, about 5-7 minutes. Ladle the stew into warmed bowls and top with Parmesan shavings. Makes 6 servings

Approximate Nutrient Analysis per serving:
350 calories, 7 g fat, 1.5 g saturated fat, 5 mg cholesterol, 450 mg sodium, 56 g carbohydrate, 16 g fiber, 4 g sugar, 19 g protein

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