Best 3 Kale White Bean And Farro Stew Recipes
In this culinary adventure, we embark on a journey to explore the tantalizing flavors of a hearty and wholesome stew that combines the goodness of kale, white beans, and farro. This delectable dish not only promises a symphony of tastes but also packs a nutritional punch with its abundant vitamins, minerals, and fiber. As you delve into the recipes provided, you'll discover variations that cater to diverse dietary preferences, including a classic version brimming with savory broth, a vegan rendition bursting with plant-based goodness, and a slow cooker adaptation that offers hands-off convenience.
Get ready to savor the earthy notes of kale, the creamy texture of white beans, and the nutty bite of farro, all harmoniously blended in a rich and flavorful broth. These recipes offer a delightful balance of flavors and textures, making them perfect for a comforting meal on a chilly evening or a healthy and satisfying lunch. Whether you're a seasoned home cook or just starting your culinary journey, this versatile stew is sure to become a favorite in your recipe repertoire.
KALE, WHITE BEAN, AND FARRO SOUP
Cannellini beans provide protein and fiber in this fragrant, steaming broth with Kale, White Bean, and Farro Soup. It's loaded with vegetables, grains, and herbs.
Provided by Martha Stewart
Categories Food & Cooking Soups, Stews & Stocks Soup Recipes
Time 1h25m
Number Of Ingredients 10
Steps:
- Heat oil in a medium pot over medium. Add onion, carrot, and celery and cook, stirring, until vegetables are tender, 6 to 8 minutes. Add sage and tomatoes; cook, stirring, 2 minutes. Add 6 cups water, kale, and beans; season with salt and pepper. Bring to a boil, then reduce to a simmer and cook, partially covered, stirring occasionally, until greens are tender, 30 minutes. Let cool slightly.
- Transfer 2 cups of soup to a blender; puree. Return to pot; stir in farro and season with salt and pepper. Serve with a drizzle of oil.
WHITE BEAN AND KALE STEW
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.
Provided by Martha Stewart
Categories Food & Cooking Lunch Recipes
Time 30m
Number Of Ingredients 11
Steps:
- Heat oil in a large pot over medium heat. Add onion, garlic, carrots, and celery and season with salt. Cook vegetables, stirring, until tender, about 8 minutes.
- Increase heat to medium high and add tomatoes and their juice. Cook, stirring, until mixture begins to caramelize, about 3 minutes.
- Add 7 cups water, potatoes, and beans, and bring soup to a boil. Reduce heat and simmer until potatoes are tender, about 10 minutes, then stir in kale.
- Cook, covered, until tender, about 2 minutes, then season with salt and pepper. Top with Parmesan.
Nutrition Facts : Calories 254 g, Cholesterol 6 g, Fat 7 g, Fiber 8 g, Protein 12 g, SaturatedFat 2 g, Sodium 272 g
TUSCAN FARRO SOUP
Simple yet amazing. This healthy soup, a kind of minestrone with farro, is ubiquitous in Lucca, a city in Tuscany. The farro is traditional, but you could use spelt or barley with good results.
Provided by Mark Bittman
Categories dinner, weekday, appetizer
Time 1h30m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Put oil in a large, deep saucepan over medium heat; a minute later add onion, celery, carrots, a large pinch of salt and some pepper. Cook until vegetables are glossy and onion is softened, 5 to 10 minutes. Add garlic, and stir; add farro, beans, tomatoes and stock, and stir.
- Bring to a boil, then adjust heat so mixture simmers steadily. Cook until farro and beans are tender, at least an hour, adding stock or water as necessary if mixture becomes too thick. Stir in parsley and basil (if using), then cook another 5 minutes. Taste and adjust seasoning, then serve with lots of Parmesan.
Nutrition Facts : @context http, Calories 558, UnsaturatedFat 10 grams, Carbohydrate 86 grams, Fat 13 grams, Fiber 16 grams, Protein 29 grams, SaturatedFat 2 grams, Sodium 1467 milligrams, Sugar 15 grams
Tips:
- Choose hearty greens: Kale, collard greens, or Swiss chard are all great options for this stew, providing a boost of nutrition and a hearty texture.
- Use a variety of beans: White beans, cannellini beans, or chickpeas all add protein and texture to the stew. You can use canned or dried beans, depending on your preference.
- Add flavorful vegetables: Onions, carrots, and celery are classic additions to stew, providing a base of flavor. You can also add other vegetables, such as bell peppers, zucchini, or mushrooms.
- Use a flavorful broth: Vegetable broth or chicken broth will add depth of flavor to the stew. You can also use water if you prefer, but the stew will be less flavorful.
- Season to taste: Salt, pepper, and garlic are essential seasonings for this stew. You can also add other herbs and spices, such as thyme, rosemary, or smoked paprika.
- Cook until the farro is tender: Farro is a whole grain that takes longer to cook than rice or pasta. Be sure to cook it until it is tender but still has a slight bite to it.
- Serve with crusty bread or crackers: This stew is delicious served with crusty bread or crackers for dipping. You can also top it with a dollop of sour cream or yogurt.
Conclusion:
This kale, white bean, and farro stew is a hearty and flavorful meal that is perfect for a cold winter day. It is packed with nutrients and is a great way to get your daily dose of vegetables. The stew is also easy to make and can be tailored to your own taste preferences. So next time you are looking for a comforting and satisfying meal, give this stew a try.
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