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garlic parmesan white bean stew

Garlic Parmesan White Bean Stew (high protein)

Garlic Parmesan White Bean Stew is a cozy, high-protein and high-fiber meal that’s naturally gluten free and can easily be made vegetarian. Creamy beans, garlic, fresh herbs, and parmesan come together for a nourishing stew that’s hearty, comforting, and perfect with sourdough.
5 from 1 vote
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Prep Time 10 minutes
Cook Time 18 minutes
Course dinner
Cuisine American, high protein
Servings 3
Calories 516 kcal

Equipment

Ingredients
  

  • 1 tablespoon olive oil use code avocadoskillet for 15% off Kosterina Olive oil
  • ½ yellow onion - finely chopped
  • 6-10 cloves garlic - minced adjust to your garlic preference
  • 1 medium carrot - finely chopped
  • 2 stalks celery - finely chopped
  • 2 cans white beans - drained
  • 1 sprig fresh rosemary - finely chopped
  • 1 teaspoon paprika
  • 1 teaspoon dried thyme
  • ½-1 teaspoon salt
  • ½ teaspoon black pepper (or to taste)
  • ½ cup parmesan cheese - grated
  • 3-4 cups bone broth, vegetable broth, or chicken broth adjust to your thickness preference, I like a thick stew so I used 3 cups
  • 2 cups finely chopped kale or green of choice
  • juice from ¼ lemon can sub 1 tablespoon apple cider vinegar

Optional toppings and sides

Instructions
 

  • Heat oil in a soup pot over medium heat. Add onions, carrots and celery cook for 5 minutes. Next, add in garlic, paprika, thyme, salt, pepper and rosemary. Cook for 5 more minutes.
  • Add all remaining ingredients to the pot except for the kale. Bring to a simmer and simmer for 15 minutes, until the veggies are tender.
  • Optional: Add 1-2 cups of soup to a blender and blend or partially blend with an immersion blender. This makes the soup creamy - but is not necessary.
  • Turn off heat and fold in kale. Divide out soup and serve. I topped mine with additional parmesan and red pepper flakes and served with toasted sourdough.

Notes

Nutritional information is for ⅓ of the recipe or 1 serving.

Nutrition

Calories: 516kcalCarbohydrates: 72gProtein: 36gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 15mgSodium: 808mgPotassium: 1564mgFiber: 16gSugar: 3gVitamin A: 5288IUVitamin C: 23mgCalcium: 433mgIron: 10mg
Keyword garlic parmesan white bean stew
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