Slow Cooker Tuscan White Bean & Kale Stew

Name: Slow Cooker Tuscan White Bean & Kale Stew
Prep time: 10 min
Cook time: 5 h 30 min
Total time: 5 h 40 min
Ingredients: 400 g Cooked white beans; 150 g Kale, chopped; 2 Carrots; 1 Onion; 2 Garlic cloves; 400 g Canned tomatoes; 400 ml Vegetable stock; 1 tsp Rosemary; Olive oil, to serve

340 minVeganGluten-freeGut healthSteady energyMenstrual phaseSlow cookerHigh fiberSoups & stewsDairy-freeVegetarian

Servings:

Ingredients

—Cooked white beans — 400 g
—Kale, chopped — 150 g
—Carrots — 2
—Onion — 1
—Garlic cloves — 2
—Canned tomatoes — 400 g
—Vegetable stock — 400 mlchoose one labelled gluten-free
—Dried rosemary — 1 tsp
—Olive oil

Allergens

Contains celery

Method

01Add the beans, carrots, onion, garlic, tomatoes, stock and rosemary to the slow cooker.
02Cook on LOW for 5.5 hours.
03Add the kale 20 minutes before the end.
04Season with salt to taste.
05Serve drizzled with olive oil.

Why this works

White beans are a source of iron and plant protein, helping replenish what's lost during the menstrual phase. Kale adds fibre and vitamin C, which improves the absorption of iron from plant sources in the same dish.

Sources

Iron — Health Professional Fact Sheet — NIH Office of Dietary Supplements Scientific Opinion on the substantiation of a health claim related to vitamin C and increased non-haem iron absorption — EFSA Journal, 2014;12(1):3514

Nutrition (per serving)

280

kcal

14g

protein

fat

40g

carbs

9.5g

fiber

Always check product labels for allergens.