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Vegetarian Recipe of the Month: One-Pot Tuscan White Bean Stew

January 7, 2019

Holy Protein Batman! This delicious recipe has some major protein at 59 grams per serving! This yummy stew will keep you warm and full on a winter's night but won't break the bank!

 

 

 

ONE-POT TUSCAN WHITE BEAN STEW

Serves 4 / Serving Size: about 2 cups


INGREDIENTS

¼ cup extra virgin olive oil

4 garlic cloves, thinly sliced ($0.69)

¼ teaspoon red pepper flakes

1 can (14.5 ounces) diced tomatoes ($0.98)

4 cups low-sodium vegetable broth ($1.99)

1 teaspoon kosher salt

½ teaspoon ground black pepper

1 cup dried chickpea pasta, shells ($2.95)

1 can (15 ounces) white beans, drained ($0.89)

1 bunch lacinato kale, stems removed, roughly chopped ($2.49)

Toasted bread and shaved vegetarian parmesan to serve, optional ($1.99+ $2.99)

Total Recipe Cost: $14.97

 

Heat olive oil in a large pot over medium heat. Add garlic and red pepper flakes and cook until fragrant, about 2 minutes. Add diced tomatoes (with juice) and continue cooking for an additional 2 minutes. Add vegetable broth, salt, pepper, and pasta. Bring to a simmer and cook until pasta is tender, about 10 minutes. Add white beans and kale and stir to wilt. Serve with toasted bread and garnish with parmesan cheese.