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Easy Crock-Pot Vegetable Stew with Kale

Easy Crock-Pot Vegetable Stew with Kale
Easy Crock-Pot Vegetable Stew with Kale
Author: Carla Hick
Prep Time: 15 mins
Cooking Time: 4 Hours
Servings: 8 – 10  

Ingredients:

  • 398ml Can of Cannellini Beans
  • 796 Can of Diced Tomatoes + Juice (Rinse can with ½ Cup of water to get all the flavour)
  • 3 Cups Chicken (or vegetable) Stock
  • ½ Cup Basmati Rice – Rinsed
  • 1 Large Onion – Large Dice
  • 8 Cloves Garlic – Chopped Fine
  • 1 Medium Hot Chili – Minced (keep seeds for extra heat)
  • 2 Large Carrots – 1” half Wheels   
  • 2 Bay Leaves
  • 1 Tbsp Rosemary Leaves – Chopped Fine
  • 2 tsp Oregano Leaves – Chopped Fine
  • 2 tsp Basil Leaves – Chopped Fine
  • 1 Tbsp Mustard Seeds
  • 1 Tbsp Paprika
  • 1 Tbsp Cayenne
  • 1 tsp Salt
  • 1 tsp Black Pepper
  • 12 Ribs of Lacinato Kale – De-ribbed, wash and diced.
  • Rasped Parmesan to taste

Method:

  1. Combine all ingredients except kale in a crock-pot
  2. Mix ingredients with a wooden spoon to evenly distribute
  3. Cook on high for 4 hours
  4. Add kale about 30 mins before done cooking
  5. Serve in a bowl topped with a healthy dose of Parmesan cheese

Notes: Substitute fresh tomatoes and cannellini beans if desired (use same volume). Soak beans overnight in 2X the volume of water, cook to just under al dente, drain cooking water and add to crock-pot. Recipe can also be done in a pot on the stove if no crock-pot available, just stir more frequently to avoid burning on the bottom, keep on low heat and add liquid if necessary.