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Kale and Farro Stew

Kale and Farro Stew
Servings:
6
Total Time:
40 minutes
Active Time:
15 minutes

Ingredients

2 medium fresh carrots, coarsely chopped
1 medium fresh yellow onion, coarsely chopped
2 ribs celery, coarsely chopped
4 cloves garlic, coarsely chopped
1 lemon, for zest/juice
1 tablespoon grapeseed oil
32 oz unsalted vegetable broth
1 (14.5-oz) can fire-roasted diced tomatoes
1 cup farro
1 teaspoon dried oregano
1 teaspoon salt-free roasted garlic/herb seasoning
4 cups baby kale
1 (15.5-oz) can reduced-sodium cannellini beans, drained
1/4 cup fresh Italian parsley, coarsely chopped
6 teaspoons reduced-fat feta cheese, divided

Prep

  • Chop carrots, onions, celery (1 cup each); chop garlic.
  • Zest/grate lemon peel (no white; 1 teaspoon); squeeze for juice (1 tablespoon).

Steps

  1. Preheat large stockpot on medium-high 2–3 minutes. Place oil, carrots, onion, celery, and garlic in pan; cook and stir 3 minutes.
  2. Stir in broth, tomatoes, farro, oregano, and seasoning; bring stew to a boil.
  3. Reduce heat to medium-low and cover; simmer 20 minutes. Stir in kale and beans; cook 5–7 minutes or until farro and kale are tender. Chop parsley.
  4. Stir in lemon juice, zest, and parsley. Place stew in serving bowls; top with cheese. Serve.
NOTE: You can add more vegetable broth to thin the stew. The farro will absorb more liquid as the stew stands.

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Nutritional Information

CALORIES (per 1/6 recipe) 250kcal; FAT 3.50g; SAT FAT 0.50g; TRANS FAT 0.00g; CHOL 0mg; SODIUM 420mg; CARB 46g; FIBER 9.00g; SUGARS 7g; PROTEIN 10g; CALC 10%; VIT A 200%; VIT C 50%; IRON 20%

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