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 nourishing option for those seeking a healthy meal. With a health score of 75, it’s packed with vibrant vegetables and legumes, making it a very healthy choice for any occasion.

Imagine the rich aroma of sautéed garlic and fresh herbs wafting through your kitchen as you prepare this comforting dish. The combination of collard greens, kale, and cannellini beans creates a satisfying texture, while the whole peeled tomatoes add a luscious depth of flavor. Each bowl is a warm embrace, filled with the goodness of nature and a hint of Italian flair.

This recipe serves eight, making it ideal for family gatherings or meal prep for the week ahead. With only 408 calories per serving, you can indulge without guilt. The addition of crusty sourdough bread not only enhances the stew but also provides a delightful crunch that complements the tender vegetables. Top it off with a sprinkle of shaved Parmesan and a drizzle of olive oil for an extra touch of decadence.

Join us in savoring this Italian Vegetable Stew, where every bite is a celebration of health, flavor, and the joy of cooking. Ready in just 45 minutes, it’s a perfect way to bring a taste of Italy to your table!

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
  • bunch frangelico 
  • bunch frangelico 

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