Hearty Vegetable Stew

Ingredients

• 2 tablespoons extra-virgin olive oil
• 3 carrots, thinly sliced
• 3 celery stalks, thinly sliced
• 1 medium yellow onion, diced medium
• Coarse salt and ground pepper
• 1 tablespoon tomato paste
• 1 can (28 ounces) whole peeled tomatoes
• 1 bunch kale, stems removed, leaves torn into bite-size pieces
• 1 can (15.5 ounces) cannellini beans, rinsed and drained
• 2 sprigs thyme

Directions

1. In a large Dutch oven or other heavy pot, heat oil over medium. Add carrots, celery, and onion; season with salt and pepper. Cook, stirring occasionally, until carrots soften, about 5 minutes.
2. Add tomato paste and cook, stirring, 30 seconds. Add tomatoes (reserving juice) and cook, breaking them up with a wooden spoon, until lightly browned, about 4 minutes. Add tomato juice, kale, beans, thyme, and 2 cups water; bring to a boil. Reduce to a rapid simmer and cook until slightly reduced, 15 minutes. Divide soup among four bowls and serve. (To store, let cool completely, then refrigerate, in airtight containers, up to 1 week.)

Cook's Note

Diabetes-Friendly: Beans and plenty of vegetables make this stew high in fiber, which can help keep blood sugar stable.

Everyday Food, September 2011