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Vegetable Stew

Ingredients

  1. 1 tbsp extra virgin olive oil
  2. 3 carrots, peeled and chopped
  3. 1 red onion, chopped
  4. 2 bell peppers (any colour), chopped
  5. 6 cloves garlic, minced
  6. 1 box baby kale, chopped
  7. 28oz can crushed tomatoes with Italian spices
  8. 1-2 cups low sodium vegetable broth (more if needed)
  9. 1 15oz can cannellini beans, drained and rinsed
  10. 1 15oz can navy beans, drained and rinsed
  11. 1/2 cup dry small whole wheat pasta (I used penne and then cut the penne into smaller bits when it was cooked)
  12. 1/4 tsp crushed red pepper flakes
  13. 1/2 tsp salt
  14. 1/2 tsp freshly ground black pepper

Method

  1. Heat the olive oil over medium heat in a big soup pot and cut the veggies. In the meantime, boil water in a distinct pot for your pasta.
  2. Add the carrots, tomatoes, onion and garlic and sauté for about 5-10 minutes until soft. Cook 2-3 minutes in the kale.
  3. Add the crushed tomatoes, broth, beans and spices (red flakes of pepper, salt and pepper). Cook your pasta in the distinct boiling water pot
  4. Simmer the stew over medium-low heat for 20 minutes. When the stew is near to finish, stir in the pasta (note: once cooking has been completed, I cut each penne pasta in half–to make them smaller and match the size of the other soup components).
  5. Cook all together at low for another 5-10 minutes (be cautious not to overcook the pasta!).
  6. Ladle into bowls, and top each bowl with 1 tbsp of freshly grated parmesan cheese.

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