Italian Vegetable Stew

Very Healthy
Health score
75%
Italian Vegetable Stew
45 min.
8
408kcal

Suggestions


Welcome to a delightful culinary journey with our Italian Vegetable Stew, a dish that embodies the essence of wholesome, hearty eating. Perfect for lunch or dinner, this stew is not only a feast for the senses but also a powerhouse of nutrition, boasting a health score of 75. With each serving containing just 408 calories, you can indulge guilt-free while savoring the rich flavors of fresh vegetables and aromatic herbs.

This recipe is a celebration of vibrant ingredients, featuring a medley of collard greens, cannellini beans, and ripe tomatoes, all simmered to perfection in a fragrant broth. The addition of garlic, leeks, and a hint of crushed red pepper flakes elevates the dish, creating a warm and inviting aroma that will fill your kitchen. Topped with shaved Parmesan and a drizzle of olive oil, this stew is not just a meal; it’s an experience that brings comfort and joy to the table.

Whether you’re looking for a satisfying main course or a nutritious option to share with family and friends, this Italian Vegetable Stew is sure to impress. With a preparation time of just 45 minutes, you can easily whip up this delicious dish any day of the week. So gather your ingredients, roll up your sleeves, and let’s create a bowl of goodness that nourishes both body and soul!

Ingredients

  •  bay leaves 
  • servings pepper black freshly ground
  • 28 ounce canned tomatoes whole peeled drained canned
  • 45 ounce cannellini beans white rinsed canned ( kidney)
  • medium carrots peeled finely chopped
  •  celery stalks finely chopped
  • bunch collard greens 
  •  garlic clove chopped
  • servings kosher salt 
  •  leek white chopped
  • sprig marjoram 
  • 0.5 cup olive oil divided plus more for serving
  • servings parmesan shaved (for serving)
  • 0.5 teaspoons pepper red crushed
  • cups sourdough bread 
  • sprigs thyme leaves 
  • cups vegetable broth low-sodium

Equipment

  • bowl
  • baking sheet
  • pot

Directions

  1. Scatter bread on a rimmed baking sheet in asingle layer.
  2. Let stand at room temperatureto slightly dry out, about 2 hours.
  3. Working in batches, cook collards andkale separately in a large pot of boilingsalted water until slightly softened, about3 minutes per batch. Rinse to cool. Squeezeout excess water; roughly chop. Set aside.
  4. Heat 1/4 cup oil in a large heavy pot overmedium heat.
  5. Add carrots, celery, and leek;stir often until softened, 8-10 minutes.
  6. Add garlic and red pepper flakes. Cook,stirring until fragrant, about 1 minute.
  7. Addtomatoes, crushing with your hands as youadd them. Cook, stirring frequently, untilliquid is evaporated and tomatoes begin tostick to the bottom of the pot, 10-15 minutes.
  8. Add broth, beans, thyme, marjoram, bayleaf, and reserved greens; season with saltand pepper. Bring to a boil, reduce heat, andsimmer until flavors meld and soup thickensslightly, 40-50 minutes. DO AHEAD: Soupcan be made 2 days ahead.
  9. Let cool slightly;chill until cold. Cover and keep chilled.Reheat before continuing. Store breadairtight at room temperature.
  10. Just before serving, gently stir bread and1/4 cup oil into soup. Divide among bowls, topwith Parmesan, and drizzle with oil.

Nutrition Facts

Calories408kcal
Protein25.21%
Fat24.81%
Carbs49.98%

Properties

Glycemic Index
44.54
Glycemic Load
13.67
Inflammation Score
-10
Nutrition Score
31.772609130196%

Flavonoids

Apigenin
0.07mg
Luteolin
0.31mg
Kaempferol
2.43mg
Myricetin
0.08mg
Quercetin
1.18mg

Nutrients percent of daily need

Calories:408.19kcal
20.41%
Fat:11.56g
17.78%
Saturated Fat:5.52g
34.51%
Carbohydrates:52.38g
17.46%
Net Carbohydrates:40.68g
14.79%
Sugar:5.87g
6.52%
Cholesterol:20.4mg
6.8%
Sodium:907.57mg
39.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.42g
52.84%
Vitamin K:122.13µg
116.32%
Vitamin A:4352.37IU
87.05%
Manganese:1.25mg
62.41%
Calcium:583.26mg
58.33%
Fiber:11.7g
46.81%
Folate:168.31µg
42.08%
Phosphorus:402.35mg
40.24%
Iron:7.05mg
39.16%
Potassium:1087.28mg
31.07%
Magnesium:122.25mg
30.56%
Vitamin C:21.22mg
25.72%
Copper:0.51mg
25.35%
Vitamin E:3.21mg
21.37%
Vitamin B1:0.32mg
21.19%
Zinc:3mg
19.99%
Vitamin B6:0.38mg
19.01%
Selenium:13.09µg
18.7%
Vitamin B2:0.31mg
18.09%
Vitamin B3:1.89mg
9.44%
Vitamin B5:0.72mg
7.2%
Vitamin B12:0.36µg
6%
Source:Epicurious