White Bean, Kale and Tomato Stew
Tender white beans, kale and carrots simmer in a thick, garlicky tomato broth, served with whole wheat bread for a comforting, substantial meal.
15 min
Prep
240 min
Cook
4
Serves
560
Calories
Macros · per serving
26g protein
89g carbs
11g fat
Ingredients
For 4 servings
- 3 400 g can canned white bean
- 2 400 g can canned crushed tomato
- 200 g kale
- 150 g onion
- 150 g carrot
- 4 clove garlic
- 360 ml vegetable broth
- 2 tablespoon olive oil
- 1 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 240 g whole wheat bread
Instructions
- 1
Drain and rinse the beans; the three cans should yield about 720 g drained. Finely chop the onion, cut the carrot into 5 mm pieces and mince the garlic. Wash the kale, remove tough stems and chop the leaves; refrigerate until needed. Choose whole wheat bread labeled vegan.
- 2
Add the beans, crushed tomato with its juices, onion, carrot, garlic, vegetable broth, olive oil, thyme, salt and pepper to a 5-quart Crock-Pot. Stir, cover and cook on HIGH for 3 hours 30 minutes.
- 3
Briefly uncover and use the back of a sturdy spoon to mash some beans against the side of the crock to thicken the stew. Stir in the refrigerated kale, pushing it into the liquid.
- 4
Cover and continue cooking on HIGH for 30 minutes, making 4 hours total cooking time. Check that the carrot and kale are tender and the stew reaches at least 165°F/74°C on a food thermometer.
- 5
Stir well and divide the stew among four bowls. Serve each portion with 60 g of the room-temperature whole wheat bread.
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