Spicy White Bean Stew
Ingredients
The base
-
2
tablespoons
olive oil
-
1
medium
white or yellow onion, peeled and diced
-
5-6
cloves
garlic, peeled and minced
-
2
tablespoons
tomato paste
-
1
tablespoon
dried basil
-
½
teaspoon
crushed red pepper flakes
The greens and beans
-
6
cups
baby spinach or chopped kale
-
3
15-ounce cans
cannellini, navy or great northern beans
-
4 ½-5
cups
unsalted vegetable or chicken stock
The finishing touches
-
3
tablespoons
pesto
-
1
cup
flat-leaf Italian or curly parsley, chopped
-
to taste
freshly shaved Parmesan, for topping
-
to serve
crusty whole grain bread
Instructions
- Heat olive oil in a Dutch oven or soup pot over medium heat, then sauté the onion for 4-5 minutes until slightly soft.
- Add garlic and sauté for an additional 30-60 seconds until fragrant.
- Stir in tomato paste, basil, and crushed red pepper flakes.
- Add spinach or kale, beans, and stock, then bring to a low simmer. Stir in pesto and cook for 10-15 minutes.
- Stir in parsley and adjust seasoning if necessary.
- Optionally, use an immersion blender to lightly puree some of the soup for thickness.
- Serve the stew in bowls, topped with Parmesan and accompanied by crusty bread.
Nutrition Facts (estimated)
Servings
6
Calories
269
Total fat
8g
Total carbohydrates
36g
Total protein
14g
Sodium
568mg
Cholesterol
3mg
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