Tuscan Bean and Barley Stew with Kale
Warm up with this hearty Tuscan Bean and Barley Stew with Kale! A comforting, plant-based recipe inspired by Italian tradition.
Ingredients
- 2 tbsp Extra Virgin Olive Oil
- 1 Large Onion chopped
- 1 large carrot diced
- 2 Celery Sticks diced
- 1 tbsp Garlic minced
- 1 tbsp Ginger grated
- 1 tbsp Fresh Rosemary fresh
- 1 tbsp Fresh Thyme fresh
- ¼ tsp Red Chili Flakes
- 1 tbsp Nutritional Yeast
- 14 oz Cannellini Beans drained
- ½ cup Pearl Barley
- 5 cups Vegetable Stock
- 4 cups Kale chopped
- Salt to taste
- Black Pepper ground
- Lemon Juice optional
Equipment
Instructions
- In a large pot, heat the olive oil and fry the onion over medium heat for 2 minutes until it softens slightly.
- Add the carrot and celery sticks and continue to fry for another 5 minutes, stirring occasionally, until they soften a bit.
- Next, add the garlic, ginger and cook for another 30 seconds until fragrant. Stir in the rosemary, thyme and chilli flakes and continue to cook for 1 minute, stirring occasionally.
- Add the cannellini beans and pearl barley to the pot, then pour the vegetable stock. Bring to a boil, lower the heat, and simmer for 25 minutes or until the pearl barley is done to your liking.
- Mix in the Kale and cook for another 3 minutes with a lid on until the kale wilts.
- Add Nutritional yeast and stir.
- Season to taste and serve as is or with crusty bread.
- Enjoy.
Notes
- Prep Ahead: Soak barley for faster cooking, or use quick-cooking barley.
- Freezer Friendly: Freeze leftovers for up to 3 months for a quick, reheatable meal.
- Finishing Touches: A drizzle of olive oil and a sprinkle of Parmesan (or vegan Parmesan) takes the dish to the next level.
- Serve With: Pair with crusty bread or a simple side salad for a complete meal.
Video
Nutrition
Serving: 1servingCalories: 420kcal
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