Italian · Dinner
Tuscan Bread and Vegetable Stew (Low-Calorie)
A light Tuscan-style stew of cannellini beans, kale, carrot, celery and tomato simmered with herbs and thickened with day-old bread. Olive oil is kept minimal, delivering a rustic, herb-scented vegetable stew that satisfies without the traditional dish's heavier oil and bread load.
$3
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
335Calories
15.4gProtein
7.3gFat
51.8gCarbs
8.9gSugar
13.2gFiber
658mgSodium
2mgChol
1.5gSat Fat
1045mgPotassium
210mgCalcium
5.1mgIron
0.1mcgVitamin B12
42mgVitamin C
vegetarian
gluten-free-adaptable
low-calorie
high-fiber
low-cholesterol
low-calorie
Instructions
1
Prep
Stem and chop the kale, dice the carrot, celery and onion, mince the garlic, and tear the sourdough into small pieces.
2
Warm the olive oil in a medium saucepan over medium heat and cook the onion, carrot, celery and rosemary for 5 minutes until softened and fragrant.
3
Stir in the tomatoes, vegetable stock, cannellini beans and kale, then simmer over medium-low heat for 20 minutes until kale is tender and stew thickens.
4
Stir in the torn sourdough and simmer over low heat for 5 minutes until the bread softens further and thickens the stew.
5
Plate
Season with salt and pepper, ladle into a bowl.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g, drained cannellini beans
- 3 cups120g kale
- 22 small carrot (100g)
- 22 celery stalk (80g)
- 11 small onion (140g)
- 2 clove2 clove garlic
- 2/3 cup160g canned tomatoes
- 2 cup480ml low-sodium vegetable stock
- 2 oz56g day-old sourdough bread
- 2 tsp2 tsp olive oil
- 22 small sprig fresh rosemary
- 1/4 tsp1/4 tsp salt
- a pinch of black pepper
