Kale and White Bean Stew - Goji Fitness

Kale and White Bean Stew

Kale and White Bean Stew

white bean stew in bowl

Kale and White Bean Stew

Kale is the perfect healthy boost to this delicious white bean stew. Soak your beans overnight. Discard the soaking water and rinse your beans before cooking them. It will reduce flatulence and speed the cooking time. I recommend to double or triple proportions to make soup for several days. The cooking time will remain the same.

  • Prep Time10 min
  • Cook Time1 hr
  • Total Time1 hr 10 min
  • Yield1 servings
  • Cuisine
    • American
    • Italian
  • Course
  • Cooking Method
    • saute
    • simmer
  • Suitable for Diet

Ingredients

For the dish

  • 1 cup uncooked beans, soaked overnight
  • 3 cups kale chopped
  • 2 medium carrots
  • 1 stalk celery 1 small onion
  • 1 clove garlic, minced
  • 1 tbsp. coconut oil
  • 1 tsp. dried rosemary, dried sage and cumin
  • ½ tsp red pepper kernel and,
  • a dash of sea salt and black pepper (do not salt during the bean cooking process, but after, otherwise the beans will not soften).
  • 1 tsp lemon juice to serve

Method

Preparing the dish

1

In a saucepan, sauté the oil, onion until soft. Add in the celery, carrots, garlic and cook until caramelized.

2

Add spices, soaked beans and cover with water (4+ cups of water). Cook until the beans are soft (45 to 60 min – 22 min if using a pressure cooker).

3

Next add the kale at the very end of the cooking process for 4 more minutes of cooking. Sprinkle some lemon juice just before serving.

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