Introduction

Tomato bean stew with cavolo nero is a comforting dish that combines the savory richness of tomatoes and beans with the robust flavor of this dark leafy green. It not only nourishes the body but also warms the soul, making it perfect for chilly evenings or cozy family gatherings.

This stew is versatile, allowing for variations based on seasonal ingredients or personal preferences. Fresh or canned tomatoes can be used, and any white bean variety works well, while cavolo nero – also known as black cabbage – contributes a unique earthy taste and added nutrition.

Whether enjoyed as a standalone meal or paired with crusty bread, this recipe celebrates simplicity and the beauty of whole, ingredients. Let’s dive into crafting this nourishing dish that infuses your kitchen with warmth and aroma.

Ingredients

2 tablespoons olive oil
Olive oil serves as the flavorful base for sautéing vegetables, infusing the stew with richness and depth. It's a heart-healthy fat that complements the acidity of the tomatoes.
1 medium onion, diced
Onions form the aromatic backbone of the stew, providing sweetness that balances the acidity of the tomatoes. They also add essential moisture when sautéed.
2 cloves garlic, minced
Garlic enriches the dish with a warm, savory flavor that elevates the overall profile. It brings an extra layer of depth and aroma that makes the stew inviting.
1 carrot, diced
Carrots contribute a subtle sweetness and a pleasing texture, enhancing the stew's heartiness while adding important vitamins and nutrients.
1 rib celery, diced
Celery adds a refreshing crunch and its unique flavor complements the onions and carrots, rounding out the classic mirepoix base for a well-balanced stew.
1 teaspoon dried oregano
Dried oregano introduces an herbaceous note that pairs beautifully with the tomatoes, enriching the stew's flavor with a touch of Mediterranean essence.
1 can (14 oz) diced tomatoes
Diced tomatoes provide the stew's primary flavor and liquid base, offering acidity and sweetness. Canned tomatoes create an accessible and convenient option year-round.
1 can (15 oz) white beans, drained and rinsed
White beans offer protein and fiber, making the stew satisfying and nutritious. They also absorb the surrounding flavors, enhancing the dish's overall impact.
4 cups vegetable broth
Vegetable broth adds depth and richness, serving as the liquid component that merges all ingredients while infusing the stew with additional flavor.
2 cups cavolo nero, chopped
Cavolo nero provides a unique, slightly bitter taste that pairs excellently with the stew’s sweetness, contributing iron and other nutrients for a hearty addition.
Salt and pepper, to taste
Salt and pepper enhance and balance the flavors, drawing out the natural sweetness of the vegetables and rounding out the overall taste of the stew.

Directions & Preparation

Step 1: Heat olive oil in a large pot over medium heat.

Heating the oil properly creates a non-stick surface and ensures that the ingredients will sauté evenly. Using medium heat allows the vegetables to soften without burning, which is crucial for developing a flavorful base.

Step 2: Add diced onions, cooking until translucent, about 5 minutes.

Cooking the onions is essential as it develops their sweetness and aromatic qualities, which set the flavor foundation for the entire stew. Stir occasionally to prevent sticking and promote even cooking.

Step 3: Stir in diced carrots and celery, cooking for another 3-4 minutes.

Adding the carrots and celery during this step incorporates freshness and texture into the base. The gentle cooking helps them soften, allowing the flavors to mingle beautifully before adding the next ingredients.

Step 4: Add minced garlic and oregano, cooking for 1 minute until fragrant.

Garlic and herbs like oregano should be added towards the end of the vegetable sauté. This timing ensures their flavors are released into the oil without burning, keeping their profiles vibrant and aromatic.

Step 5: Pour in the diced tomatoes, stirring to combine.

Diced tomatoes should be added after the aromatics are ready to deglaze the pot and lift any bits stuck to the bottom, incorporating extra flavor into the stew while also forming the bulk of its liquid.

Step 6: Add the drained beans and vegetable broth, bringing to a simmer.

Incorporating the beans and broth adds protein and moisture, essential for the stew. Bringing the mixture to a simmer allows all the flavors to meld together harmoniously as it cooks.

Step 7: Stir in the chopped cavolo nero, simmering for 10-15 minutes until softened.

Cavolo nero is added later in the cooking process to avoid overcooking. Its wilting adds volume and texture, and nutrient retention is enhanced when it's not exposed to heat for too long.

Step 8: Season with salt and pepper to taste, adjusting flavors as desired.

Seasoning towards the end allows you to gauge the overall flavor of the stew as it develops. Adjusting with salt and pepper ensures the seasonings are just right before serving.

Tomato Bean Stew with Cavolo Nero step photo

The Benefits of Cavolo Nero

Cavolo nero, or black cabbage, is a superfood packed with vitamins A, C, and K, as well as minerals like iron and calcium. Its rich, slightly bitter flavor enhances the stew's profile while providing additional health benefits. Including this leafy green in your diet can promote overall wellness and is especially beneficial during colder months.

Making Use of Canned Tomatoes

Using canned tomatoes can simplify meal prep and make this dish convenient year-round. They retain their flavor and nutritional value well and are a great option for eliminating prep time. Opt for high-quality cans with no added sugars or preservatives for the best results in your stew, as they play a pivotal role in the flavor.

Exploring Variations and Additions

This tomato bean stew can be a canvas for creativity. Consider adding spices like smoked paprika for warmth or a dash of chili flakes for heat. Enjoy it vegetarian or add diced bacon or sausage for a meatier version. Experimenting with seasonal vegetables or different beans can make this dish your own while keeping the core comforting.

FAQs

What if my stew turns out too thick?

If your stew is too thick, simply add a little more vegetable broth or water until you reach your desired consistency. Stir well to incorporate the liquids.

How do I make my stew more flavorful?

To enhance flavor, consider sautéing the garlic for a longer time or using a higher quality broth. Adding a splash of balsamic vinegar or a sprinkle of fresh herbs at the end can also elevate the taste.

Can I add other vegetables to this stew?

Absolutely! Feel free to incorporate additional vegetables such as zucchini, bell peppers, or even spinach. Just be mindful of cooking times to maintain their texture.

Is there a way to make this dish spicier?

To add heat, simply incorporate crushed red pepper flakes or diced fresh chili peppers during the sautéing process. Adjust the amount to your personal spice preference.

Can I use a different type of bean?

Certainly! While white beans work great, chickpeas, kidney beans, or even lentils can be substitued. Each will bring a unique texture and flavor to the stew.

What to do if the stew is overcooked and mushy?

If the stew becomes overcooked, you can add fresh vegetables that need minimal cooking time. This will give some crunch and balance out the texture.

Conclusion

Tomato bean stew with cavolo nero is a versatile, nourishing meal that brings together simple ingredients into a satisfying dish. It invites creativity and personal touches, making it a favorite for many home cooks.

As you make this stew your own, enjoy experimenting with flavors and ingredients that speak to you. Whether enjoyed alone or with loved ones, it serves as a delightful reminder of the joys of home cooking.

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