parmesan

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Tuscan White Bean Stew with Sweet Potatoes and Kale

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This Tuscan White Bean Stew with Kale and Sweet Potatoes is a new weekly staple for me. I make a big batch on a Sunday and have it for lunches throughout the week. It is cozy, comforting, and nutritious! The first time I had a Tuscan White Bean Soup, I was visiting a vineyard chateau in Chianti with my dad when he visited me during my semester abroad in Italy. I vividly remember that lunch where we enjoyed this incredibly hearty stew, that was so simple and rustic, yet complex in flavor. Our steaming hot soups were served with crusty bread and a glass of delicious red wine. Every time I have this soup, I am reminded of that amazing day. Now, I have created my own rustic version, with the addition of kale and white beans for some added flavor and vegetables. While the parmesan rind is optional, it is highly recommended. The flavor that it brings is pretty incredible!

Ingredients:

(Serves 4)

  • 2 tbsp olive oil 

  • 1 yellow onion, diced

  • 3 cloves of garlic, minced

  • 1 large sweet potato, diced

  • ½ head of fennel (or 2 celery stalks), diced

  • 1 15 ounce can of cannellini beans, rinsed and drained

  • 2 sprigs of rosemary

  • 4 cups vegetable broth

  • 4 cups kale, chopped 

  • 1 rind of parmesan cheese (optional) 

  • Pinch red chili pepper flakes

Directions:

  1. Heat oil in a large pot over medium heat. Add onion and cook for about 5-8 minutes, or until they are translucent and soft.

  2. Add the garlic and fennel and cook for 5 minutes, or until vegetables are beginning to soften.

  3. Add sweet potatoes and broth and bring to a boil.

  4. Bring soup to a simmer, and add the rosemary sprigs, parmesan rind, and cannellini beans. Add a pinch of red pepper flakes and set the lid on the pot for 20-25 minutes or until sweet potatoes are soft when pierced with a fork.

  5. Remove rosemary sprigs and parmesan rinds. Add in kale and cook for another few minutes, or until kale has softened.

  6. Serve with fresh parmesan cheese and crusty bread (optional).

* Feel free to add in some ground sausage for an even heartier version.

For the health benefits of kale, check out my recipe for Mustardy Kale Salad.

Brown Rice Mushroom Leek Risotto

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I love a delicious, creamy, satisfying risotto as much as the next person, however, I find that I rarely actually order this dish at a restaurant because they are always loaded with butter, cheese, and cream. Classic risottos can be so incredibly rich, and when I order it I often end the meal feeling sick. That is why I created a healthier version of one of my favorite dishes - a risotto made with leeks, mushrooms, and a whole grain brown rice. It’s still rich and creamy, but it will leave you feeling nourished rather than ill after enjoying. Hope you love it as much as I do!

Ingredients:

(serves 2, generously)

  • 1 cup brown rice

  • 2 cups mushrooms (I use shitake), cleaned and sliced

  • 4 leeks, white and light green parts only, washed, trimmed, and thinly sliced

  • 3 cloves of garlic, minced

  • 2 tbsp olive oil

  • 1 tbsp butter or ghee

  • ½ tsp salt

  • ½ tsp pepper

  • ½ cup white white (dry)

  • 4 cups chicken or vegetable broth

  • ¼ cup finely grated parmesan cheese



Directions:

  • Add broth to a small saucepan and keep warm over low heat

  • Heat 1 tbsp. butter and 1 tbsp. olive oil in a large saucepan or Dutch oven over medium high heat. Add mushrooms and cook until they are lightly browned and tender stirring frequently. Sprinkle with salt, give a good stir and then remove the mushrooms from heat and set aside.

  • Reduce the heat to medium, add the remaining tbsp of olive oil, leeks, garlic, salt and pepper and cook until tender (about 5 minutes)

  • Add rice and stir to toast rice a bit (about 2-3 minutes). Add wine and deglaze the bottom of the pan

  • Turn the heat to medium low and stir until wine is absorbed. Add broth, a ladle-full at a time, stirring until liquid is just absorbed each time. Keep adding liquid and stirring until rice is fully cooked. If you need more liquid, add additional broth or water. It will take about 45 minutes to an hour for the rice to cook through.

  • Once rice is fully cooked, stir in grated cheese and mushrooms and serve!

  • Optional: garnish with fresh parsley

Health Benefits of Brown Rice:

  • Brown rice is an unrefined, whole grain (unlike white rice) and therefore still has its bran and side hulls, which are rich in vitamins and minerals, as well as an excellent source of fiber.

  • One cup of brown rice provides us with more than 80% of the daily value of manganese, which benefits our nervous and reproductive systems and helps us synthesize fats.

  • The high fiber content in brown rice is important for healthy digestion and for keeping blood sugar levels stable

  • One cup of cooked brown rice has more than 25% of our daily value of selenium, a trace mineral that many of us do not get enough of - selenium is essential to thyroid hormone metabolism and for immune support. Another great source of selenium is brazil nuts!

Sources and additional reading: