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Tuscan Vegetable Stew
20 min prep time
40 min cook time
6servings
Recipe by
Jackie Newgent, RDN, CDN
Source
The All-Natural Diabetes Cookbook, 2nd edition
Photo by
Renee Comet
How to Make Tuscan Vegetable Stew
You don’t need to be a vegetarian to enjoy a hearty vegetable stew. This recipe is for all vegetable lovers. It’s similar to the iconic Tuscan stew Ribollita, but simpler, carb-friendlier, and herbier. The traditional chicken broth provides a richer, more savory taste than vegetable broth, but either is fine to use for this stew.
20 min prep time
40 min cook time
6servings
1 cup
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Step-By-Step Instructions:
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Heat the oil in a stockpot over medium heat. Add the onion and 1⁄4 teaspoon of the salt and cook, stirring occasionally, until the onion is softened, about 8 minutes. Add the garlic and sauté until fragrant, about 1 minute.
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Meanwhile, add half of the beans and 3/4 cup of the broth to a blender or food processor. Cover and blend until smooth.
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Add the bean purée, kale, tomatoes, rosemary, pepper, and the remaining 2 3/4 cups broth and 1 teaspoon salt to the stockpot and bring to a boil over high heat. Reduce heat to medium low and simmer, covered, until the kale is tender, about 20 minutes. Stir in the bread, parsley, and the remaining beans, and simmer, uncovered, for 5 minutes to complete the cooking process.
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Ladle into individual bowls and serve.
Nutrition facts
6 Servings
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Serving Size
1 cup
- Amount per serving Calories 200
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Total Fat
4.5g
- Saturated Fat 1g
- Trans Fats 0g
- Cholesterol 0mg
- Sodium 590mg
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Total Carbohydrate
31g
- Dietary Fiber 7g
- Total Sugars 3g
- Added Sugars 0g
- Protein 13g
- Potassium 855mg
- Phosphorous 195mg
Ingredients
Extra Virgin Olive Oil
1 tbsp
large red onion (chopped)
1 1/2 whole
sea salt (divided)
1 1/4 tsp
large cloves garlic (minced)
2 clove
can no-salt-added cannellini or other white beans (drained, divided)
1 can
low-sodium chicken or vegetable broth (divided)
3 1/2 cup
chopped lacinto kale or savoy cabbage ((6 ounces))
6 cup
grape tomatoes
1 pints
fresh rosemary (finely chopped )
2 tsp
black pepper (freshly ground)
3/4 tsp
day-old whole-grain bread (cut into 3/4-inch cubes)
2 1/2 slice
flat leaf parsley (chopped fresh)
1/2 cup
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