Tuscan Vegetable Stew

Tuscan Vegetable Stew
Source: The All-Natural Diabetes Cookbook, 2nd edition. Recipe Credit: . Photo Credit: Renee Comet.
Summary

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.

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  • Prep time
    20 min
  • Cook time
    40 min
  • Servings
    6 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 200

  • Total Fat 4.5g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 590mg
  • Total Carbohydrate 31g
    • Dietary Fiber 7g
    • Total Sugars 3g
  • Protein 13g
  • Potassium 860mg
  • Phosphorus 200mg

Choices/Exchanges: 1 1/2 Starch, 1 Vegetable, 1 Lean protein

Ingredients

Ingredients

  • extra virgin olive oil
    1 tbsp
  • large red onion (chopped)
    1 1/2
  • 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
  • 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 oz
  • flat leaf parsley (chopped fresh)
    1/2 cup
Directions

Directions

  1. 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.

  2. Meanwhile, add half of the beans and 3/4 cup of the broth to a blender or food processor. Cover and blend until smooth.

  3. 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.

  4. Ladle into individual bowls and serve.

    Ladle into individual bowls and serve.
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