High-Protein Garlicky White Bean & Kale Stew with Lemon is an appealing lunch or dinner. This stew prepares simple and contains simple items as well. These items are listed as: Cannellini beans, kale, carrots, garlic, vegetable broth, olive oil, lemon, Parmesan cheese, and parsley. We would easily get them in our kitchen pantry or you would obtain them from any store. This stew has dairy, so utilize the vegan Parmesan cheese if required. This stew is prepared in fifty minutes, which is good for busy days. High-Protein Garlicky White Bean & Kale Stew with Lemon is served with whole-grain sourdough, Mediterranean cucumber salad, grilled chicken breast, and lemon wedges. This stew stores properly, perfect to prepare for purpose of meal prep.
STATS:
- Diet: High-Protein
- Caloric count: 295 kcal
- Duration for Prep: Fifteen minutes
- Servings: 6
- Cooking time: Thirty-five minutes
- Total Duration: Fifty minutes
- Cuisine: Mediterranean
- Serving Size: 1½ cups
- Course: Main Course, Soup
EQUIPMENT:
- Wooden Spoon
- Big Soup Pot
- Knife
- Citrus zester
- Blender
- Cutting board
INGREDIENTS:
- 2 tbsp. olive oil, plus 4 tsp.
- 2 medium carrots
- 1 small yellow onion
- Two tbsp. lemon juice
- ¾ tsp. salt
- 1 bunch lacinato kale
- 6 medium garlic cloves
- One tsp. lemon zest
- ½ tsp. red pepper flakes
- 3 cups reduced-sodium vegetable broth
- 2 cans cannellini beans (no-salt-added)
- ¼ cup Parmesan cheese
- Two tbsp. parsley
INGREDIENT NOTES:
OLIVE OIL:
- We utilize olive oil to provide the indulgent flavor and fats in the stew. It is utilized to sauté the vegetables & the remainder is drizzled on the stew.
CANNELLINI BEANS:
- Use no-salt-added cannellini beans to offer the vegan protein and fiber, & provide creamy texture. Use the blended beans with broth so they get mixed smoothly and form a thick stew without the cream.
LACINATO KALE:
- Use fresh lacinato kale, also known as dinosaur kale, to add an earthy flavor, nutrients, and a soft texture to the dish. Remove the tough stems, then chop to cook them easily & enjoy.
VEGETABLE BROTH:
- Use reduced-sodium vegetable broth to offer a tasty foundation while allowing better control of salt. It helps combine all the ingredients and creates a comforting stew texture.
GARLIC:
- We utilize fresh garlic to provide a bold and savory taste to this stew. Finely chop the garlic so it gets distributed evenly throughout the dish and enhances the overall flavor.
LEMON:
- Use fresh lemon zest and juice to brighten the indulgent bean mix and balance the garlic flavor with fresh citrus notes. It adds a refreshing taste without the addition of extra ingredients.
PARMESAN CHEESE:
- We have to use freshly grated Parmesan cheese to add a savory umami taste and additional protein in this stew. It melts easily into the dish and creates a delicious finishing touch.
PARSLEY:
- Use fresh parsley to provide a fresh taste & stabilize the lemon flavor nicely. It should be chopped properly to spread its fresh aroma in the stew.
INSTRUCTIONS:
- Include the olive oil in Dutch oven & warm it on medium flame.
- Add the carrots, salt, and onions and cook for 7 to 8 minutes till it gets soft.
- Then add the kale and cook for another 4 to 5 minutes till it starts to wilt.
- Put the garlic and red flakes and cook for one minute till aromatic.
- Add the bean puree to the pot with the beans and vegetable broth, then wait for it to come to a boil.
- Now decrease the flame and simmer for around 15 to 20 minutes.
- Include the lemon zest, salt, parmesan cheese, & lemon juice and mix.
- Drizzle the olive oil, lemon juice, and parsley and serve.
SERVING SUGGESTIONS:
BREAD:
- Whole-grain sourdough
- Rustic artisan bread
- Garlic toast
- Multigrain rolls
SALADS:
- Mediterranean cucumber salad
- Tomato and basil salad
- Arugula salad
- Mixed greens with vinaigrette
PROTEIN PAIRINGS:
- Grilled chicken breast
- Herb-roasted salmon
- Grilled shrimp
- Roasted turkey slices
TOPPINGS:
- Extra Parmesan cheese
- Toasted pumpkin seeds
- Cracked black pepper
- Fresh parsley
- Lemon wedges
TIPS:
- Blend half the beans to achieve the creamy consistency of the dish.
- Don’t overcook the kale to keep its green color.
- It is best to utilize fresh lemon juice to offer the strong taste.
STORAGE INFORMATION:
FRIDGE:
- Put the stew in vessel & stock for 4 days.
FREEZER:
- Add it to the vessel and freeze for 3 months.
FAQs:
Will I utilize the spinach to make this stew?
- Yes, use the spinach to prepare the stew, but add it at the end of cooking.
How to make the vegan stew?
- We would add the vegan parmesan or eliminate it to make the vegan stew.
 NUTRITIONAL INFORMATION:
Calories: 295 kcal
Serving Size: 1½ cups
Net Carbs: 24 g
Fiber: 8 g
Protein: 14 g
Total Carbs: 32 g
Fat: 12 g
Iron: 3.8 mg
Vitamin A: 0.78 mg
Calcium: 0.18 g
Servings: 6
Sodium: 0.42 g
Potassium: 0.76 g
