One-Pot High Protein White Bean and Kale Stew

Ingredients

• 1 tbsp olive oil (for sautéing)
• 0.5 yellow onion (diced)
• 3 cloves garlic (minced)
• 2 cans cannellini beans (15 oz cans, drained and rinsed)
• 2 cups vegetable broth (low sodium preferred)
• 2 cups kale (chopped, stems removed)
• 1 tbsp lemon juice (freshly squeezed)
• salt and black pepper (to taste)
• 0.25 tsp red pepper flakes (optional for heat)

Steps

1. 1

   Heat the olive oil in a large pot or Dutch oven over medium heat.

2. 2

   Add the diced yellow onion and sauté for 5-6 minutes until softened and translucent.

3. 3

   Stir in the minced garlic and red pepper flakes (if using) and cook for 1 minute until fragrant.

4. 4

   Add the drained and rinsed cannellini beans and the vegetable broth to the pot.

5. 5

   Bring the mixture to a simmer. For a creamier texture, use a wooden spoon or potato masher to lightly mash a small portion of the beans directly in the pot.

6. 6

   Stir in the chopped kale and cook for 3-5 minutes until the kale is wilted and tender.

7. 7

   Remove from heat and stir in the fresh lemon juice. Season with salt and black pepper to taste before serving.

Notes

This recipe is designed to provide at least 30g of protein per serving when using two cans of beans for two people. You can add nutritional yeast or a sprinkle of parmesan for extra flavor.

Nutrition per serving

• high-protein
• vegetarian
• one-pot
• dinner
• healthy
• 30-minute-meals
• gluten-free