mushroom-greens-white-bean-stew

Mushroom, Greens and White Bean Stew

Total time: 50 minutes

Serves 6

5.6 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

2 cups - Kale

2 cups - Collards

1 tb - Vegetable oil

1 - Carrot, chopped

1 - Onion, chopped

2 stalks - Celery, chopped

4 cloves - Garlic, minced

1 tb - Ginger, minced

1 cup - White mushrooms, stems removed, sliced

1 cup - Cannellini beans, drained and rinsed

8 cups - Vegetable stock, low sodium

1 tb - Italian mixed herbs

3 tb - Parmesan cheese, low fat

¼ cup - Parsley, chopped

½ tsp - Salt

½ tsp - Black pepper

UTENSILS

Large pot, Chopping board, Knife

INSTRUCTIONS

1. Boil a large pot of water and add the kale and collard. Blanch the vegetables for 10 seconds, then remove them and set aside.

2. Add the oil to the large pot over medium-high heat. Sauté the onion, garlic, ginger, mushrooms, carrot, and celery until the onion is translucent and the vegetables soften.

3. Sprinkle with the salt and pepper and continue cooking for another minute.

4. Add the beans and Italian mixed herbs. Stir to mix well.

5. Add the vegetable stock. Bring to a boil, then lower to a simmer for 30 minutes.

6. Add the kale, parsley and smoked paprika. Simmer another 5 minutes.

7. Serve.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 400g

Energy (kcal)

117.5

Carbs (g)

9.2

Proteins (g)

7.0

Fats (g)

4.7

Fibre (g)

5.6