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Mediterranean Kale & Cannellini Stew with Farro
Ingredients
- 4 cups reduced-sodium chicken broth or reduced-sodium vegetable broth
- 1 14 1/2ounce can no-salt-added fire-roasted tomatoes
- 1 cup farro, rinsed, or kamut
- 1 cup coarsely chopped onion (1 large)
- 2 medium carrots, halved lengthwise and thinly sliced crosswise
- 1 cup coarsely chopped celery (2 stalks)
- 4 cloves garlic, crushed
- 1/2 teaspoon crushed red pepper
- 1/4 teaspoon salt
- 4 cups coarsely chopped fresh green kale or Swiss chard
- 1 15 ounce can no-salt-added cannellini beans (white kidney beans), rinsed and drained
- 3 tablespoons fresh lemon juice
- 1/2 cup crumbled feta cheese (2 ounces)
- Snipped fresh parsley or basil
Directions
1. In a 3 1/2- or 4-quart slow cooker combine broth, tomatoes, farro, onion, carrots, celery, garlic, crushed red pepper, and salt.
2. Cover and cook on high-heat setting about 2 hours or until farro is tender but still chewy. Stir in kale, beans, and lemon juice. Cover and cook for 1 hour more.
3. To serve, sprinkle each serving with cheese and parsley or basil.
Nutrition Facts
(Mediterranean Kale & Cannellini Stew with Farro)
- Servings Per Recipe 6,
- cal. (kcal) 274,
- Fat, total (g) 4,
- chol. (mg) 11,
- sat. fat (g) 2,
- carb. (g) 46,
- Monosaturated fat (g) 1,
- Polyunsaturated fat (g) 0,
- Trans fatty acid (g) 0,
- fiber (g) 9,
- sugar (g) 6,
- pro. (g) 14,
- vit. A (IU) 10155,
- vit. C (mg) 60,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 5,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 32,
- Cobalamin (Vit. B12) (µg) 0,
- sodium (mg) 691,
- Potassium (mg) 499,
- calcium (mg) 172,
- iron (mg) 3,
- Percent Daily Values are based on a 2,000 calorie diet
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