Italian · Dinner
Tuscan Bread and Vegetable Stew (High-Protein)
A hearty Tuscan-style ribollita built on cannellini beans, day-old sourdough, and cavolo nero, enriched with a poached egg for protein. Simmered slowly with vegetable stock, garlic and rosemary, finished with olive oil and Parmesan, offering a rustic, iron-rich, fibre-packed vegetarian bowl.
$4
15 minsPrep
40 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
632Calories
50.2gProtein
16.9gFat
87.1gCarbs
10.6gSugar
20.1gFiber
1305mgSodium
164mgChol
4.4gSat Fat
1898mgPotassium
338mgCalcium
9.8mgIron
0.6mcgVitamin B12
48mgVitamin C
vegetarian
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Dice the carrot, celery, and onion; mince the garlic; tear the sourdough into rough chunks; roughly chop the cavolo nero, discarding tough stems.
2
Heat
Warm the olive oil in a medium pot over medium heat and sweat the carrot, celery, and onion for 5 minutes until softened and translucent at the edges. Stir in the garlic and rosemary, cooking for 30 seconds until fragrant.
3
Heat
Add the crushed tomatoes, cannellini beans, and vegetable stock; bring to a simmer over medium-high heat, then reduce to low and simmer uncovered for 20 minutes until vegetables are tender.
4
Heat
Stir in the cavolo nero and torn sourdough and simmer over low heat for 10 minutes, stirring occasionally, until greens are wilted and bread thickens the broth.
5
Plate
Ladle the stew into a deep bowl, top with the poached egg, scatter grated Parmesan over the top, and finish with black pepper.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 20 oz280g, about 2 cans drained cannellini beans
- 5 oz140g sourdough bread
- 3 cups200g cavolo nero
- 22 eggs
- 2/3 cup70g carrot
- 22 celery stalk
- 11 onion
- 4 cloves4 cloves garlic
- 7 oz200g, about two-thirds of a small can canned crushed tomatoes
- 2 cup480ml vegetable stock
- 2 tbsp2 tbsp olive oil
- 1 tsp1 tsp fresh rosemary
- 1/2 oz14g Parmesan
- salt, to taste
- black pepper, to taste
