Lemony White Bean Stew
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4.4
93 reviews
Good
Lemony White Bean Stew
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A fresh tasting stew made with garbanzo and cannellini beans plus an array of vegetables, spices, herbs, and lots of lemon to give it plenty of bright FLAVOR! Naturally vegan, gluten-free, healthy yet still hearty enough to be comforting!
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Ingredients
- 2 to 3 tablespoons olive oil
- 1 small white or yellow onion diced small
- 2 large carrots peeled, trimmed, and sliced thin
- 2 stalks celery trimmed, and diced small
- 3 to 4 cloves garlic finely minced
- one 14-ounce can cannellini beans drained and rinsed
- one 14-ounce can garbanzo beans drained and rinsed
- 4 cups low or reduced sodium broth* vegetable or chicken; See Notes
- 2 sprigs fresh thyme or 1/2 teaspoon dried
- 1 sprig fresh rosemary OR 1/2 teaspoon dried
- 1 teaspoon fresh marjoram OR 1/2 teaspoon dried
- 1 teaspoon salt plus more to taste
- 1 teaspoon freshly ground black pepper or to taste
- 1 bunch fresh kale leaves only. torn into large bite-sized pieces, with thick ribs removed OR 8 ounces frozen (thawed and drained)
- ½ medium to large lemon zested (approximately 1 teaspoon)
- ½ medium to large lemon juiced (approximately 2 teaspoons)
- Parmesan Cheese grated; optional for serving
- parsley optional for serving
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Instructions
- To a large Dutch oven or heavy-bottomed large stockpot, add the olive oil, onion, and saute over medium-high heat for about 4 to 5 minutes; stir frequently.
- Add the carrots, celery, and saute for about 4 more minutes, or until vegetables are becoming tender; stir frequently.
- Add the garlic and saute for 1 minute or until fragrant; stir nearly constantly; turn down the heat and set aside.
- Drain and rinse both types of beans; do so separately and first add all the cannellini beans to the canister of a large high-speed blender, then add half the garbanzo beans, and blend momentarily until smooth. Tip - You don't want or need this to be a fine puree. A few pulses just to break up the beans is what you're looking for, not baby food smooth.** (See Notes)
- Add the puree to the Dutch oven, along with broth, thyme, rosemary, marjoram, salt, pepper, and bring to a simmer over medium-high heat for about 7 minutes; stir intermittently.
- Add the kale and allow it to wilt and cook briefly, about 3 minutes; stir intermittently.
- Turn off the heat and add the lemon zest, juice, stir to combine, and taste the soup. Tip - If it tastes at all flat, it likely needs more salt and possibly pepper; don't be afraid to add them.
- Optionally garnish with freshly grated Parmesan, optional parsley, and serve with crusty bread or dinner rolls if desired. Soup will keep airtight in the fridge for up to 5 days or in the freezer for up to 4 months.
Notes
- *If you prefer more broth and more of a soup than a stew, feel free to add up to 1 or 2 additional cups broth. I suggest waiting until the end and then doing so rather than adding it all in step 5. Make sure to check the salt and pepper balance at the end if you add . more broth; you'll likely need to add more so it doesn't taste flat.
- **Not blending the beans will create more of a soup that is thinner versus a thicker stew that is "creamier".
- Step 1: After you saute together the onion, carrots, celery, and garlic with the olive oil, and you blend the beans, transfer all of that into your slow cooker.
- Step 2: Add the broth, all the herbs and spices, salt, pepper, and slow cook on high for about 2 hours or on low for about 4 hours.
- Step 3: 30 minutes before serving add the kale.
- Step 4: Before serving, add the lemon zest and juice and finish with the optional Parmesan and parsley.
Nutrition Information
Show Details
Serving
1
Calories
339kcal
(17%)
Carbohydrates
45g
(15%)
Protein
17g
(34%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
8g
Cholesterol
6mg
(2%)
Sodium
1095mg
(46%)
Fiber
10g
(40%)
Sugar
7g
(14%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 339 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 339kcal | 17% |
| Carbohydrates | 45g | 15% |
| Protein | 17g | 34% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 8g | 47% |
| Cholesterol | 6mg | 2% |
| Sodium | 1095mg | 46% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.4
93 reviews
Good
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