Cropedia:Kale and White Navy Bean Stew
Kale and White Navy Bean Vegetable Stew - Vegan
'*' These items can be purchased seasonally from the UBC Farm or LFS Orchard Garden
This recipe serves 1. For larger parties, simply multiply the recipe according to the number of guests.
Ingredients
1 tsp. canola oil
1 oz. onion, white or yellow, diced
2 tsp. *garlic, chopped fine or pressed
1 oz. *leeks, diced
1 oz. *carrots, diced
1 oz. *celery, diced
2 oz. *kale, chopped and
4 oz. white navy beans, cooked
2 tbsp. onion, green, chopped fine
2 tsp. *thyme, chopped fine
1 tsp. bay leaf
1 cup vegetable broth
2 tsp. *parsley, chopped fine
2 tsp. Worcestershire sauce
to taste salt and pepper
Method
- Heat soup pot. Add oil and onions. Sauté until onions begin to turn transparent.
- Add garlic, leeks carots and celery and sauté 2-3 minutes. Add kale and cook another 2-3 minutes.
- Add white navy beans, green onions, thyme, bay leaf, and vegetable broth and cover. Bring to a simmer and cook until the carrots are soft, about 10 minutes.
- Add the parsley, Worcestershire sauce and salt and pepper to taste. Cook another 5 minutes
- Serve with warm bread or salad.
Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French, BSc
Kale and White Navy Bean Vegetable Stew
1 Serving= 19.77 oz. (560.43 g)
ENERGY
Kilocalories 281.26 kcal
Protein 14.84 g
Carbohydrate 45.26 g
Fat, Total 5.77 g
FAT
Saturated Fat 0.58 g
Monounsaturated Fat 2.98 g
Polyunsaturated Fat 1.83 g
Trans Fatty Acid 0.02 g
Cholesterol 0 mg
ESSENTIAL FATTY ACIDS
Omega-6 Linoleic 1.16 g
Omega-3 Linolenic 0.65 g
CARBOHYDRATES
Dietary Fiber, Total 10.07 g
Sugar, Total 8.28 g
OTHER
Weight 560.43 g
Water 0.25 L
Alcohol 0 g
VITAMINS
Thiamin 0.3 mg
Riboflavin 0.22 mg
Niacin 1.97 mg
Vitamin B6 0.53 mg
Vitamin B12 0 µg
Folate (DFE) 142.99 µg
Vitamin C 89.19 mg
Vitamin D (ug) 0 µg
Vitamin A (RAE) 729.81 µg
Vitamin A (IU) 14,600.77 IU
alpha-tocopherol (Vit E) 2.32 mg
MINERALS
Calcium 228.31 mg
Iron 5.17 mg
Magnesium 101.41 mg
Potassium 1,196.32 mg
Zinc 1.54 mg
Sodium 1,475.36 mg