* Exported from MasterCook *
Slow Cooker White Bean and Kale Stew
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 10%)
Vegan
Amount Measure Ingredient -- Preparation Method
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1 teaspoon olive oil
1 onion -- chopped
2 cloves garlic -- minced
salt & freshly ground pepper -- to taste
1 tablespoon balsamic vinegar
4 cups washed and chopped kale
1 tablespoon chopped fresh oregano -- or 1 teaspoon dried
5 cups water
2 cans white beans -- (14 1/2 oz each), drained and rinsed, or 3 cups homemade
The Night Before: heat the oil in a skillet over medium heat and saute the onion until translucent, 3 to 5 minutes. Add the garlic and a little salt and pepper and saute for 1 to 2 minutes longer. Add the balsamic vinegar and stir to combine. Store the sauteed onion and the cut-up kale in separate airtight containers in the fridge.
In the Morning: combine the sauteed onion, oregano, water and beans in the slow cooker. Cook on low for 6 to 8 hours.
About 30 minutes before serving, add the kale. Cook for 30 minutes longer, then taste and adjust the seasonings before serving.
Yield: 6 servings
Prep time: 15 mins
Cooking time: 6 to 8 hours
AuthorNote: I like my beans New Orleans style - thick and creamy. I've found the easiest vegan way to do this is to let some of the beans break down and form their own gravy.
Variations: if you are not a kale lover you can substitute any green you happen to like (or is ready to pick in your garden.) Start by adding 2 cups kale instead of 4 cups and work your way up. Greens are a nutritional powerhouse and worth getting used to!
Source:
"Vegan Slow Cooker by Kathy Hester, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
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Per Serving (excluding unknown items): 262 Calories; 2g Fat (5.5% calories from fat); 17g Protein; 47g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 37mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 2670 0 0 0
As for me and my house, we will serve the Lord! Joshua 24:15
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Group Owner/Moderator
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