Description
Discover how to make a hearty Italian White Bean Kale Tomato Stew that’s packed with flavor and nutrients. Perfect for a cozy night in!
Ingredients
- 1 cup diced red or white onion (240 ml)
- 3 cloves garlic
- 2 28 ounce cans diced tomatoes (794 g)
- 1/4 – 1/2 teaspoon (3 ml) red pepper flakes
- 5 cups red-skinned potatoes cut into one inch squares (1180 ml)
- 1 tablespoon (15 ml) dried oregano
- 1 tablespoon (15 ml) dried parsley
- 6-8 packed cups of kale, after it has been de-stemmed and chopped
- 2 15 ounce (425 g) cans chickpeas, drained and rinsed
- salt (optional)
Instructions
- Position a large soup or stockpot on a medium-high burner and pour in some of the juice from one can of diced tomatoes to coat the bottom. Once the tomato juice starts bubbling, incorporate the onion and mix. Reduce the heat slightly. Crush the garlic into the pot. Add a pinch of red pepper flakes, adjusting to your preference. Keep cooking and mixing, gradually reducing the heat, for about 10 minutes or until the onions become tender.
- Pour in the remaining contents of the first can of diced tomatoes and add the entire second can. Increase the heat to medium-high until the tomatoes start to simmer. Introduce the diced potatoes, oregano, and parsley and combine well. Cover the pot, turn the heat to low, and allow it to cook gently for 20 minutes.
- Add all the kale to the pot and replace the lid. Let the kale steam and wilt for 3 minutes. Remove the lid and blend in the kale thoroughly. Mix in the chickpeas. Taste and optionally add salt. If the potatoes are not as soft as you prefer, let it continue simmering.
Notes
- Consider using fire-roasted diced tomatoes for a more robust flavor.
- Add smoked paprika for a hint of smokiness, along with red pepper flakes.
- Substitute chickpeas with white beans or lentils for added protein and a different texture.