italian

Tuscan White Bean and Kale Stew with Olive Oil

Name: Tuscan White Bean and Kale Stew with Olive Oil
Yield: 1 serving
Cuisine: italian
Ingredients: 300 g canned cannellini beans, drained and rinsed; 90 g kale; 90 g yellow onion; 22 g olive oil; 8 g garlic; 0.5 g red pepper flakes; 350 g water; 2 g salt; 0.5 g black pepper

This simmered dish pairs canned cannellini beans, drained and rinsed with kale, yellow onion and garlic. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced High satiety Heart friendly Vegetarian Vegan Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

32 g Protein

88 g Carbohydrates

26 g Fat

27 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

300g canned cannellini beans, drained and rinsed 381 kcal
90g kale 44 kcal
90g yellow onion 36 kcal
22g olive oil 194 kcal
8g garlic 12 kcal
0.25 tsp (1g) red pepper flakes 0 kcal
350g water 0 kcal
0.75 tsp (2g) salt 0 kcal
0.25 tsp (1g) black pepper 1 kcal

Cooking instructions

yellow onionolive oil
Heat olive oil in a pot over medium heat. Add chopped onion and cook 4 minutes until soft.
garlicred pepper flakes
Add garlic and red pepper flakes; cook 30 seconds.
canned cannellini beanskalewater
Stir in white beans, kale, and water. Bring to a simmer and cook 10-12 minutes until kale is tender.
canned cannellini beanssaltblack pepper
Season with salt and black pepper. Mash a few beans against the side of the pot to thicken slightly.
olive oil
Ladle into a bowl and drizzle with a little extra olive oil from the measured amount if desired (already included).