Delicious Living
Ingredients
  • 2 tablespoons olive oil
  • 1 small yellow onion (chopped)
  • 3 small, slender carrots (thinly sliced on the diagonal )
  • 4 large cloves garlic (minced)
  • 6 cups low-sodium vegetable broth
  • 4 ounces small, whole grain elbow macaroni
  • 1 small bunch kale
  • 2 15-ounce cans low-sodium white beans (rinsed and drained )
  • 1/2 teaspoon crushed red pepper
  • 2 ounces shaved Parmesan cheese, or other hard, sharp cheese

Ten-Minute Tuscan White Bean and Kale Stew

Lisa Turner | Delicious Living
  • Serves: 6 people
  • Calories per serving: 318

Use whatever winter greens are most affordable at your market. Or substitute frozen chopped greens for even easier prep. Any kind of pasta, even gluten-free versions, will work; adjust cooking time accordingly. Cost per serving: $4.

Veggie, Quick

Directions
  1. Heat oil in a medium pot. Sauté onion and carrots for 2–3 minutes, until onions are just softened. Add garlic and cook for 30 seconds, stirring. Add broth, bring to a boil, and add pasta. Reduce heat to medium and cook for 5 minutes, partly covered.
  2. Meanwhile, remove stems and center ribs from kale; cut leaves into small pieces.
  3. When pasta is near al dente, stir in kale, beans, and red pepper flakes. Cook for 2–3 minutes more, until pasta is al dente and beans are warmed through. Season to taste with salt and coarse black pepper. Ladle into bowls, drizzle with additional olive oil, if desired, shower with shaved cheese, and serve hot.

PER SERVING: 318 cal, 8g fat (4g mono, 1g poly, 3g sat), 7mg chol, 15g protein, 44g carb, 9g fiber, 218mg sodium.

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