• prep: 30 min
  • cook: 0 hr
  • total: 30 min
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  • servings:
  • Summary

    The complex flavor of this stew will have 'em thinking you've been simmering it for hours. Adding the kale leaves at the very end ensures they keep their structure.

    Ingredients

    • 2 tablespoons extra-virgin olive oil
    • 1 onion, diced
    • 2 cloves garlic, chopped
    • 2 carrots, peeled and diced
    • 2 stalks celery, diced
    • Coarse salt and freshly ground black pepper
    • 1 can (15 ounces) whole tomatoes, chopped (juice reserved)
    • 1/2 pound small red potatoes, scrubbed and diced
    • 1 can (15 ounces) white beans, drained and rinsed
    • 1 bunch kale (1 pound), stems removed and leaves torn into small pieces
    • 1/2 cup freshly grated Parmesan

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 226 % Daily Value *
    • Total Fat: 7 g 10.64%
    • Saturated Fat: 2 g 8.73%
    • Trans Fat: 0 g %
    • Cholesterol: 6 mg 1.91%
    • Sodium: 556 mg 23.16%
    • Calcium: 143 mg 14.31%
    • Potassium: 651 mg 18.6%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 17.78%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 32 g %
    • Dietary Fiber: 6 g 24.75%
    • Sugar: 4 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 30.87%
    • Vitamin C 38.36%
    • Vitamin D 0.35%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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