Potato, White Bean & Rosemary Stew with Greens
Ingredients:
- 1 Tbsp olive oil
- 1 yellow or white onion, chopped
- 1 cup (128 g) chopped carrots (about 2 carrots)
- 1 cup (101 g) chopped celery (about 2 stalks)
- 4 garlic cloves, minced
- 1 Tbsp chopped fresh rosemary
- 1 3/4 lb (794 g) Yukon Gold (or white) potatoes, peeled and cut into 3/4-inch (19-mm) cubes (about 3 potatoes)
- 1 3/4 cups (313 g) cooked white beans, or one 15-ounce (425-g) can white beans, drained and rinsed
- 1 1/2 tsp salt, plus extra as needed
- 1/4 tsp black pepper
- 1/2 tsp smoked paprika
- 4 cups (960 ml) low-sodium vegetable broth
- 1 cup (240 ml) water
- 2 bay leaves
- 4 kale leaves, washed, dried and cut into bite-size pieces (3–4 cups or 63–84 g)
- 1 tsp apple cider vinegar
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a large pot, place oil and heat on medium-high. Add onion, carrots, celery and a pinch of salt. Cook for 3–4 minutes, or until onion is soft, stirring frequently. Add a few tablespoons of water if any of the vegetables begin to stick.
- Add garlic and rosemary. Continue stirring the mixture for an additional minute, or until the garlic is fragrant.
- Add potatoes, beans, 1 1/2 teaspoons salt, black pepper, paprika, broth and water to the pot. Bring the soup to a boil and add bay leaves. Reduce the soup to a simmer and cook, covered, for 15 minutes, or until the potatoes are fork tender. Remove the bay leaves.
- Use an immersion blender to purée the soup until it has a thick, creamy texture but some chunks of potato, carrot and whole beans remain. If you don’t have an immersion blender, carefully transfer half of the soup to a regular blender (being careful not to fill blender more than half way) and blend until smooth. Return it to the pot and stir to mix it with the remaining, textured soup.
- Stir in kale and vinegar. Bring the soup back to a low simmer and cook, covered, for approximately 5 minutes or until the kale is wilted and tender in the soup. Taste the soup and adjust salt and black pepper to taste, if desired. Ladle 2 cups (480 ml) of soup into a bowl and serve.
Notes:
Storage tip: Leftover soup will keep for up to 6 days in the refrigerator and can be frozen for up to 2 months.
Simplify this recipe: Use 1/2 tsp garlic powder in place of the 4 garlic cloves and 3–4 heaping cups (120–160 g) of pre-washed, packaged baby spinach leaves or 3 cups (201 g) frozen chopped kale in place of the fresh kale.
Reheating tip: In a small saucepan, reheat soup over medium-low heat with a splash of water.
Make it nightshade-free: Replace the Yukon Gold potatoes with sweet potatoes and omit the smoked paprika.
Nutrition Information Per Serving:
337 calories, 4.3 g total fat, 0.7 g saturated fat, 0.7 g polyunsaturated fat, 2.5 g monounsaturated fat, 0 mg cholesterol, 1154 mg sodium, 1284 mg potassium, 64.9 g total carbohydrates, 10.8 g fiber, 6 g sugar, 12.4 g protein, 11% calcium, 23% iron
