Kale and White Bean Stew
I taught this recipe to my Dartmouth Medical Students in a Culinary Medicine Class. They couldn’t believe how
delicious and easy it was! It was their favorite dish, hands down.
Time to cook 25 minutes, makes 6 servings
1 tbsp. olive oil
1/2 onion, diced
2 cloves garlic, minced
5 or 6 leaves fresh sage, thinly sliced
1/2 bunch kale, washed, stems removed, leaves chopped
1 small can diced tomatoes
1 can white beans (or one cup cooked beans), drained and rinsed
3 cups chicken or vegetable stock
salt and pepper to taste
additional chopped herbs such as rosemary and thyme to taste
1/2 hot Italian sausage, cut into quarters
grated parmesan, for serving
Using sausage in this recipe adds a great depth of flavor, but feel free to omit it for a hearty vegetarian stew.
For the sausage version, cut the sausage into ½ moons. Using a large dutch oven, add oil and brown the sausage slices.
For both, then: Add onion and cook until translucent, about 5 minutes. Add garlic and sage and cook one minute more. Season with salt and pepper. Add white beans, tomatoes and stock. Bring to a boil and then reduce heat and simmer for at least 5 minutes, longer if you have time. Add chopped kale and allow to wilt at least 2 minutes.
Serve with shaved parmesan if desired.