![a recipe photo of the Kale White Bean Stew served in a bowl](https://cdn.statically.io/img/www.eatingwell.com/thmb/1fTDhaqFnVq-0o1Vfu-yqSYewi4=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/Kale-White-Bean-Stew-1x1-1-1abd2c0b82e342e8a63122abe4d2f1bd.jpg)
Ingredients
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4 cups low-sodium vegetable broth
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2 (15 ounce) cans no-salt-added white beans, rinsed
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1 (28 ounce) can no-salt-added diced tomatoes
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1 cup unsalted tomato sauce
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2 medium carrots, thinly sliced
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½ medium onion, diced
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2 cloves garlic, minced
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1 tablespoon tomato paste
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½ teaspoon dried oregano
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½ teaspoon dried thyme
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½ teaspoon smoked paprika
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4 cups Tuscan kale, chopped
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1 teaspoon salt
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2 tablespoons grated Parmesan cheese
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1 tablespoon za'atar (Optional)
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6 slices toasted crusty whole-wheat bread
Directions
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Combine broth, beans, tomatoes, tomato sauce, carrots, onion, garlic, tomato paste, oregano, thyme and paprika in a 3 1/2-quart slow cooker. Cover and cook on High for 3 1/2 hours. Stir in kale. Cover and cook until the kale is tender, 10 to 15 minutes. Stir in salt. Top with Parmesan and za'atar, if using. Serve with bread.
Equipment
3 1/2-quart slow cooker
Nutrition Facts (per serving)
247 | Calories |
3g | Fat |
44g | Carbs |
13g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 3/4 cups soup & 1 slice bread | |
Calories 247 | |
% Daily Value * | |
Total Carbohydrate 44g | 16% |
Dietary Fiber 11g | 39% |
Total Sugars 9g | |
Protein 13g | 26% |
Total Fat 3g | 4% |
Saturated Fat 1g | 5% |
Cholesterol 1mg | 0% |
Vitamin A 5392IU | 108% |
Vitamin C 34mg | 38% |
Vitamin E 2mg | 13% |
Folate 37mcg | 9% |
Vitamin K 83mcg | 69% |
Sodium 331mg | 14% |
Calcium 159mg | 12% |
Iron 4mg | 22% |
Magnesium 102mg | 24% |
Potassium 803mg | 17% |
Zinc 2mg | 18% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.