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
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Ten-Minute Tuscan White Bean and Kale Stew
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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
Instructions
- 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.
- Meanwhile, remove stems and center ribs from kale; cut leaves into small pieces.
- 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.
Recipe Notes
Nutrition Facts
Ten-Minute Tuscan White Bean and Kale Stew
Amount Per Serving
Calories 318
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 7mg
2%
Sodium 218mg
9%
Total Carbohydrates 44g
15%
Dietary Fiber 9g
36%
Protein 15g
30%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 318 cal, 8g fat (4g mono, 1g poly, 3g sat), 7mg chol, 15g protein, 44g carb, 9g fiber, 218mg sodium.
