Spicy White Bean Stew With Broccoli Rabe
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 Large bunch, or 2 small bunches, broccoli rabe or Kale, thick stems separated from leaves1/4 Cup Extra Virgin Olive Oil 4 cloves Garlic 1 medium red or yellow onion, thinly slicedKosher salt and black pepper2-3 tablespoons of Tomato Paste (or harissa)3 (15 oz.) cans large white beans such as cannellini, butter or great northern, drained and rinsed4 cups vegetable or chicken broth1 preserved lemon, thinly sliced, or 1 lemon, halved, for squeezing2 Ounces feta or other salty cheese, such as quasi fresco or pecorino, crumbled1 cup Herb, Parsley, Fresh 3 fl oz Lemon Juice Hot pepper flakesFried or medium-boiled eggs, for serving (optional)
Tear broccoli rabe or kale leaves into bite-size pieces and set aside. Chop the stems into about 1/3 inch pieces, set aside.
Heat olive oil in a large pot over medium heat. Add garlic and onion, and season with salt and pepper. Cook, stirring occasionally, until lightly browned and sizzled at the edges, 4-6 minutes
Add barista (or tomato paste and pinch of red-pepper flakes) and stir to coat in the oil. Cook until the harissa is a nice brick red color, the sugars start to caramelize and the oil turns a nice vibrant fiery orange color, about 2 minutes.
Add beans, and season with salt and pepper. Using a wooden spoon or spatula, crush in a few beans to release their creamy interior.
Add the broth and reserved stems, and season with salt and pepper. Bring to a simmer and cook until you've reached your desired consistency (less time for a brother soup, more time for a thicker stew), 15 to20 minutes.
Add broccoli rabe or Kale leaves and preserved lemon or lemon juice, and stir to wilt the greens. Season with salt, pepper and more red-pepper flakes if you want it spicier.
Serve with feta and parsley, and with eggs, if you like.
Serving Size: 2 Cups
Number of Servings: 4
Recipe submitted by SparkPeople user NANCY15TOGOAL.
Heat olive oil in a large pot over medium heat. Add garlic and onion, and season with salt and pepper. Cook, stirring occasionally, until lightly browned and sizzled at the edges, 4-6 minutes
Add barista (or tomato paste and pinch of red-pepper flakes) and stir to coat in the oil. Cook until the harissa is a nice brick red color, the sugars start to caramelize and the oil turns a nice vibrant fiery orange color, about 2 minutes.
Add beans, and season with salt and pepper. Using a wooden spoon or spatula, crush in a few beans to release their creamy interior.
Add the broth and reserved stems, and season with salt and pepper. Bring to a simmer and cook until you've reached your desired consistency (less time for a brother soup, more time for a thicker stew), 15 to20 minutes.
Add broccoli rabe or Kale leaves and preserved lemon or lemon juice, and stir to wilt the greens. Season with salt, pepper and more red-pepper flakes if you want it spicier.
Serve with feta and parsley, and with eggs, if you like.
Serving Size: 2 Cups
Number of Servings: 4
Recipe submitted by SparkPeople user NANCY15TOGOAL.
Nutritional Info Amount Per Serving
- Calories: 224.8
- Total Fat: 1.7 g
- Cholesterol: 0.0 mg
- Sodium: 1,136.9 mg
- Total Carbs: 43.8 g
- Dietary Fiber: 14.4 g
- Protein: 16.2 g