Tuscan White Bean Stew with Sweet Potatoes and Kale

This Tuscan White Bean Stew with Kale and Sweet Potatoes is a new weekly staple for me. I make a big batch on a Sunday and have it for lunches throughout the week. It is cozy, comforting, and nutritious! The first time I had a Tuscan White Bean Soup, I was visiting a vineyard chateau in Chianti with my dad when he visited me during my semester abroad in Italy. I vividly remember that lunch where we enjoyed this incredibly hearty stew, that was so simple and rustic, yet complex in flavor. Our steaming hot soups were served with crusty bread and a glass of delicious red wine. Every time I have this soup, I am reminded of that amazing day. Now, I have created my own rustic version, with the addition of kale and white beans for some added flavor and vegetables. While the parmesan rind is optional, it is highly recommended. The flavor that it brings is pretty incredible!

Ingredients:

(Serves 4)

• 2 tbsp olive oil 

• 1 yellow onion, diced

• 3 cloves of garlic, minced

• 1 large sweet potato, diced

• ½ head of fennel (or 2 celery stalks), diced

• 1 15 ounce can of cannellini beans, rinsed and drained

• 2 sprigs of rosemary

• 4 cups vegetable broth

• 4 cups kale, chopped 

• 1 rind of parmesan cheese (optional) 

• Pinch red chili pepper flakes

Directions:

1. Heat oil in a large pot over medium heat. Add onion and cook for about 5-8 minutes, or until they are translucent and soft.

2. Add the garlic and fennel and cook for 5 minutes, or until vegetables are beginning to soften.

3. Add sweet potatoes and broth and bring to a boil.

4. Bring soup to a simmer, and add the rosemary sprigs, parmesan rind, and cannellini beans. Add a pinch of red pepper flakes and set the lid on the pot for 20-25 minutes or until sweet potatoes are soft when pierced with a fork.

5. Remove rosemary sprigs and parmesan rinds. Add in kale and cook for another few minutes, or until kale has softened.

6. Serve with fresh parmesan cheese and crusty bread (optional).

* Feel free to add in some ground sausage for an even heartier version.

For the health benefits of kale, check out my recipe for Mustardy Kale Salad.

White Bean and Almond Hummus with Cinnamon Spiced Carrots

When I was in New Zealand for my honeymoon, I went to a tapas restaurant in a town called Wanaka and we had these roasted, spiced carrots over an almond hummus. It was so delicious and I decided I needed to try my own version once we got back. And that’s exactly what I did! I find that adding a little flare to veggie dishes make them so much more exciting and delicious. Having some sort of sauce or dip always elevates the flavor and makes a dish feel special!

Ingredients

(Serves 2)

For the carrots

• 6 carrots, sliced in half lengthwise

• 1 tbsp avocado oil 

• ¼ tsp cinnamon

• ¼ tsp cumin

• ¼ tsp salt

For the white bean and almond hummus

• 1 15.5 ounce can cannellini beans (or 1 ½ cups cooked beans)

• 3 tbsp almond butter

• ¼ cup olive oil

• 1 clove garlic, roughly chopped

• ½ tsp salt and ¼ tsp pepper 

• 1 tbsp water

Directions:

Served here with a lentils and cinnamon and paprika spiced cauliflower

• Preheat oven to 425 degrees

• Toss carrots with avocado oil, cinnamon, cumin, and salt. Place on a baking sheet and roast for about 45 minutes, tossing occasionally until tender and browned. 

• Meanwhile, prepare the hummus by combining beans, almond butter, olive oil, garlic, salt, pepper, and water in a food processor. Blend until smooth. Taste and adjust seasonings if needed. If too thick, add another tbsp of water.

• Spread hummus on a serving plate and place slightly cooled carrots on top. Garnish with parsley (optional)

NOTES: Other white beans, such as butter beans, will also work here! Using dried beans are a better bang for your buck. Also, canned beans can be high in sodium, so if you have the time and ability to forward-plan, I recommend using dry beans (soak them and cook them), but if you’re like me, I resort to using the canned kind most of the time! 

Health Benefits of Cannellini Beans:

• They are an inexpensive source of high-quality protein, which keeps us full and our muscles working properly. A half cup gives you about 8 grams of protein!

• White beans are an excellent source of insoluble fibre, which helps maintain a healthy digestive system. 

• Their high soluble fiber content can help provide you with stable energy levels throughout the day and also helps to remove toxins from our bodies.

• Cannellini beans are rich in magnesium, which aids in optimizing blood flow and keeping arteries healthy

• They help maintain healthy blood sugar levels, which is important in preventing diabetes

Sources and additional reading:

• https://www.stylecraze.com/articles/health-benefits-of-cannellini-beans/

• https://www.naturalfoodseries.com/11-benefits-cannellini-beans/

• https:/draxe.com/nutrition/cannellini-beans/