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–+ servings

White Bean Kale Stew

Author: Recipes_kw
4 from 3 votes
Print Recipe Add to Collection Add to Shopping List
Prep Time 35 minutes
Total Time 35 minutes
Course Bowls, Main Course, Stew
Cuisine American
Servings 4 Servings
Calories 259.83 kcal

Equipment

  • Stove

Ingredients
  

  • 1/4 cup onion minced
  • 2 cloves garlic minced
  • 14.5 oz tomatoes canned, diced
  • 14.5 oz navy beans canned, drained, rinsed
  • 1 cup carrots sliced
  • 1 tsp basil dried
  • 1/2 tsp rosemary dried
  • 1 1/2 cups kale fresh or frozen
  • 1/2 tsp salt
  • 1/2 tsp black pepper fresh cracked

Instructions
 

  • Saute on medium heat the onion and garlic for about 7 minutes then add the tomatoes, beans, carrots, basil, and rosemary.
  • Cover the pot; reduce the heat to medium low and simmer until the carrots are tender.
  • Uncover the pot, stir in the kale and cook until wilted.
  • Ladle into individual bowls then sprinkle with salt and pepper to taste.

Notes

Serves well over long grained brown rice or polenta.

My Notes

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Nutrition with Essential Amino Acids

Nutrition Facts
White Bean Kale Stew
Amount Per Serving (1 Serving)
Calories 259.83 Calories from Fat 18
% Daily Value*
Fat 2.01g3%
Saturated Fat 0.47g3%
Sodium 322.11mg14%
Potassium 843.35mg24%
Carbohydrates 36.54g12%
Fiber 14.68g61%
Sugar 3.72g4%
Protein 10.67g21%
Vitamin A 1440.87IU29%
Vitamin B1 0.35mg23%
Vitamin B2 0.16mg9%
Vitamin B3 1.78mg9%
Vitamin B5 0.51mg5%
Vitamin B6 0.43mg22%
Vitamin C 24.26mg29%
Vitamin E 1.91mg13%
Vitamin K 40.12µg38%
Calcium 113.58mg11%
Copper 0.35mg18%
Folate 185.04µg46%
Iron 3.35mg19%
Manganese 0.27mg14%
Magnesium 80.43mg20%
Phosphorus 209.51mg21%
Selenium 3.61µg5%
Zinc 1.62mg11%
Ess-Arginine 535.39mg
Ess-Histidine 273.04mg
Ess-Isoleucine 521.08mg
Ess-Leucine 871.29mg
Ess-Lysine 665.08mg
Ess-Methionine 141.41mg
Ess-Phenylalanine 595.36mg
Ess-Threonine 427.7mg
Ess-Tryptophan 126.54mg
Ess-Valine 628.75mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.