Italian · Dinner
Tuscan Bread and Vegetable Stew (GLP-1)
A brothy Tuscan-style ribollita built around 180g cooked cannellini beans with kale, carrot, celery and 40g sourdough bread simmered in tomato-vegetable broth until the bread breaks down. Finished with parmesan and olive oil, it is a protein-forward, fibre-rich stew delivering substantial plant-based protein and iron.
$4
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
414Calories
35.1gProtein
10.4gFat
56.4gCarbs
7.9gSugar
16.2gFiber
1048mgSodium
6mgChol
2.5gSat Fat
1412mgPotassium
318mgCalcium
6.8mgIron
0.2mcgVitamin B12
34mgVitamin C
vegetarian
gluten-free-adaptable
high-fiber
protein-rich
low-cholesterol
low-calorie
glp-1
Instructions
1
Prep
Strip kale from stems and roughly chop. Dice onion, carrot and celery. Mince garlic. Tear sourdough into rough chunks. Arrange everything near the stove.
2
Warm the olive oil in a medium pot over medium heat. Sweat onion, carrot and celery for 5 minutes until onion turns translucent and softens without browning.
3
Stir garlic and thyme into the pot and cook over medium heat for 1 minute until the raw garlic smell fades and it turns pale gold.
4
Add crushed tomatoes, vegetable stock and cannellini beans to the pot, bring to a gentle boil over medium-high heat, then lower to medium-low and simmer uncovered for 15 minutes until vegetables are tender.
5
Stir in kale and torn sourdough, then simmer over medium-low heat for 8 minutes until kale wilts fully and bread breaks down into broth, thickening it.
6
Season with salt and black pepper, tasting and adjusting once bread has fully softened into the broth.
7
Plate
Ladle the stew into a deep bowl and finish with grated parmesan over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g, cooked cannellini beans
- 2.8 oz40g, about 1 small slice sourdough bread
- 4 cups120g kale
- 1 cup120g carrot
- 2/3 cup80g celery
- 11 small onion (140g)
- 4 cloves4 cloves garlic
- 7 oz100g, a third of a 14.5 oz can canned tomatoes
- 1 1/2 cup360ml vegetable stock
- 2 tbsp2 tbsp olive oil
- 1 oz30g parmesan
- 2 tsp2 tsp fresh thyme leaves
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
