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    Emily Malone

    culinary arts grad. nutrition facts lover. vegetarian chef. marathon runner. country music maniac. failed dog trainer. barre fanatic. loving mama.

    Contact Emily

    For general inquires, contact: EmilyBMalone@gmail.com.

    For partnerships, contact: dailygarnishads@mediakix.com.

    Looking forward to chatting with you!

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    15K - 1:38:14

    1/2 Marathon - 1:57:39

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    A Look Back.



White Bean and Kale Veggie Stew with Crunchy Roasted Chickpeas.

Soup, as promised!  I’m not doing a lot of long, labor-intensive cooking these days.  We do a lot of one-pot meals and roasting – things that can be prepped ahead of time and started with the push of a button. 

Even so, I’m trying really hard to make healthy eating a bigger priority these days.  I fell into the (inevitable?) trap of living mostly off of sugar and granola bars after Graham was born, and I’m just now starting to feel a bit more empowered to change that. 

I don’t have grand delusions that I’m going to eat spinach-packed frittatas for breakfast or overflowing bowls of salad for lunch each day.  Those meals tend to be grab-n-go and heavy on the carbs (bagels, PB&J, etc.).  So I do my best to make up for it a dinner – the more veggies the better.

This soup came together one magical weekday night where Graham chilled out peacefully in his bouncy seat with me, and Daniel Tiger kept Cullen occupied so that I could get a healthy, warm dinner into the table.  Thrown together on a whim, it turned out tasty enough that I wanted to share. 

White Bean and Kale Veggie Stew with Crunchy Roasted Chickpeas by Daily Garnish

A mix of root veggies, beans, and greens – it’s a hearty complete meal that comes together easily.  And served along side a crusty baguette of bread, you might want to consider doubling the batch.  We could not stop going back for more!

White Bean and Kale Veggie Stew with Crunchy Roasted Chickpeas

by Emily Malone

Prep Time: 15 minutes

Cook Time: 25 minutes

Ingredients (4-6 servings)

    For the soup
    • 1 small onion, diced
    • 3 large carrots, diced
    • 3 parsnips, diced
    • 2 cans white beans (great northern, cannellini, etc.) rinsed and drained
    • 4-6 cups vegetable broth
    • 3 tablespoons nutritional yeast
    • 1 teaspoon garlic powder
    • 4 cups kale, de-stemmed and shredded (I cheated and used Trader Joe’s bagged kale!)
    • salt to taste
    • Sourdough or French bread baguette (optional)

    For the topping

    • 1 can garbanzo beans, rinsed and drained
    • 2 tablespoons olive oil
    • pinch of salt

    Instructions

    Preheat oven to 400 degrees. We’ll start by cooking backwards – starting with the finishing topping. Rinse and drain a can of chickpeas and spread evenly in a glass roasting dish (or onto a sheet pan if you prefer). Coat generously in olive oil and salt. Roast for 30-40 minutes, stirring once halfway through cooking.

    While those are getting nice and crunchy, let’s make soup! In a Dutch oven, sauté the onions, carrots, and parsnips until beginning to soften. Make sure to cut into a fine dice – small enough bites to fit onto a soup spoon!

    After about ten minutes of sautéing, add the veggie broth, spices, and white beans. Only use enough broth to create a "chunky" soup, or use more if you prefer a thinner consistency. You are going to blend the soup eventually, and if it’s too thick at that point you can always add more to thin it out, but thickening is much more difficult once the liquid has been added.

    Add the kale and stir to cover as much as possible with the hot broth. Remember that it is going to wilt down quite a bit once cooked, so don’t worry if it doesn’t all fit within the liquid when raw. Cover and cook at a simmer for about ten minutes, stirring occasionally.

    Once the kale has wilted and all the veggies are soft, it’s time to blend. Using an immersion blender, puree slowly until about 75% of the soup is blended (adjust more or less depending on your preferences). I like to leave a bit of soup whole and chunky in order to add more texture and dimension to make it a stew. (Smooth pureed soups remind me of baby food, but maybe that’s just me?) Adjust seasoning as needed – throw in a few hefty pinches of salt!

    By now the chickpeas should be roasted and ready – nice and crunchy! Serve soup into bowls and top with chickpeas straight from the oven – the hotter the better!

    White Bean and Kale Veggie Stew with Crunchy Roasted Chickpeas by Daily Garnish

    Scoop with a few slices of crunchy French or sourdough baguette – delicious!

    White Bean and Kale Veggie Stew with Crunchy Roasted Chickpeas by Daily Garnish

    I know I’ve mentioned it here before, but we have a really hard time convincing Cullen to eat anything more exotic than blueberries or toast.  But we watched in awe as he literally wolfed down his entire bowl – motivated by the promise of more baguette slices to come.  Sure, it was all slathered on bread, but who cares? 

    White Bean and Kale Veggie Stew with Crunchy Roasted Chickpeas by Daily Garnish

    A delicious and healthy meal the whole family can enjoy.  I polished off our leftovers the next day and it was just as tasty.  And any leftover crunchy chickpeas make for a delicious salad topping!

    White Bean and Kale Veggie Stew with Crunchy Roasted Chickpeas by Daily Garnish

    Simple, quick, and tasty, which is what we strive for these days.  I hope you enjoy it as much as we did!  Have a great weekend. 

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    61 Comments so far
    Leave a comment

    Katie J     at 8:14 pm

    Just made this. Didn’t have any parsnips but I used a sweet potato instead. So good! Thanks Emily — the leftovers will be perfect for my lunches this week.

    [Reply]

    Emily Malone Reply:

    Yum! Good idea!

    [Reply]

    Jesse     at 8:25 am

    oh i just about obsessed with roasted chickpeas! never thought to make them a soup topper — genius!

    http://semiweeklyeats.blogspot.com/2014/03/atticus-outfit-2.html

    [Reply]

    Lydia Rehrman     at 4:55 pm

    I love reading your blog, Emily, and this recipe looks so good! Can’t wait to make it; perfect for a winter’s day.http://thehealthywaymama.blogspot.com/

    [Reply]

    Claire     at 4:55 pm

    I made this for dinner tonight and it was so good! The only change I made was adding one extra tablespoon of nutritional yeast because I love it. It turned out perfectly and will be added to our regular rotation. Thank you!

    [Reply]

    Emily Malone Reply:

    Yay yay, so happy you liked it!

    [Reply]

    Kelly     at 9:57 am

    I made this for lunch today and it was delicious! One question if I make it again – is there a substitute for parsnips that you’d recommend? Thanks!

    [Reply]

    Emily Malone Reply:

    Just more carrots, or maybe turnips if you are feeling adventurous? Glad you liked it!

    [Reply]

    Sana Meghani     at 10:52 am

    My husband and I are trying to eat better and incorporate more veggies and less meat into our diet. He was so skeptical while I was making the soup but loved it! Thanks for sharing this recipe.

    [Reply]

    Emily Malone Reply:

    So happy you guys liked it!

    [Reply]

    Life Lessons: On Packing a Lunch | Hummusapien     at 8:36 pm

    […] white bean and kale veggie stew // blueberries // organic Greek yogurt // two flourless mini raspberry chocolate muffins […]

    What I’m <Reading> Wednesday | A Healthy Slice of Life     at 4:23 am

    […] mini chicken salad (which I topped with buffalo sauce and clue cheese dressing) with a bowl of Emily’s White Bean and Kale Veggie Stew (which Hailey liked […]

    char eats greens     at 8:36 am

    I love parsnip!! I haven’t a lot of it this winter, but this sounds like the perfect reason to go out and get some!!

    [Reply]

    Natalie Dowling     at 1:27 am

    Dear Emily,

    This is Natalie from Hobart, Tasmania, Australia. Not that you’d remember, but I first left a comment on your blog months ago, before the birth of our daughter, Sydney Elise, who is now a whopping 13 months old.

    Tonight I made your absolutely delicious soup. Our little girl typically sleeps for only 40 minutes in the day, so getting dinner on the table is always stressful unless I have stuff pre-prepared – and as you could appreciate, I like to have fresh food whenever possible. When I saw your incredibly nutritious and delicious-looking soup recipe, Friday night’s dinner was sorted. It was SO easy to put this beautiful soup together (in my Thermomix, even) and we all thoroughly enjoyed it.

    Thank you.

    But I want to thank you further.

    I first encountered and started reading your blog as a pregnant runner who was wondering whether I was overdoing things, and how to manage exercise while pregnant. You have inspired, motivated and reassured me ever since, in a whole manner of ways.

    Your strength, grace, honesty, optimism, energy and positivity has been SO appreciated. It is not an understatement to have said that the solidarity I have attained from reading your blog entries, particularly on tough days, has helped get me through and keep the bigger picture in mind.

    Like you, we have no family in town, and my husband works full-time. Sydney had reflux and continued to be an unsettled baby for much of her first year, which transformed me from a confident, relaxed, happy mother of a newborn into a constantly-adrenalised, self-doubting, anxious mess. Try desperately as I might, I struggled to stay on top of my emotions and poured 110% of myself into Sydney in the misled beliefs that I must be doing something wrong, and that, with enough careful observation, persistence, consistency and effort, we would end up with a more settled, contented baby. I ended up spending each day feeling completely frothed up on adrenaline, with uncontrollable shaking spells and dizziness at times.

    When Sydney was almost a year old, I was formally diagnosed with postpartum adjustment disorder (a condition that lies between baby blues and full-blown postpartum depression). Having never experienced anxiety attacks in my life, and having wanted desperately to live joyously, graciously, and celebrate each moment of Sydney’s babyhood, I found this incredibly confronting and I’ve been very ashamed.

    I want you to know how much your posts have helped me in this context. Your love of motherhood, the wonderfully positive and gracious attitude with which you have embraced it, and your determination and ability to turn even bad days around (and you sure have had some tough ones), has been nothing short of uplifting and inspirational to me. Your honesty in admitting to bad days, difficulties and downers only brings greater impact to your posts by making you all the more human and relatable.

    I especially enjoy and respect your posts because of the similarities in our circumstances (lack of on-tap family support, busy yet loving and devoted husband, and your past issues with anxiety), and because we have many common interests. I too adore cooking, good food, healthy living, our two dogs (pomeranians!), running, travelling and celebrating the beauty of my home city. We are also very much on the same page in terms of how we are raising our children.

    Thank you for all that you give and share of yourself on your wonderful blog. I just thought you’d like to know how much of a helping hand, a reassurance and an inspiration you have been to me.

    Huge virtual hugs to you, Emily – and if you, Casey, Cullen and Graham ever make it to Australia, we would love to share Hobart with you (especially as a fellow foodie; you’d love it!)

    With love and sincere gratitude,
    Natalie

    [Reply]

    Emily Malone Reply:

    Natalie this comment is AMAZING! Such a joy to read how similar our paths have been, even when some of those similarities are difficult to admit — to both ourselves, and to others. As scary as it can be, sounds like you are on the right path to finding yourself again. Motherhood transforms so much more of us than we can ever understand until we go through it. I actually plan to write a post on how this is going the second time around (if I ever get more than 20 minutes to sit and focus on it!). So happy you have found the blog and found a connection here. I would LOVE to come to Australia someday!! :)

    [Reply]

    Natalie Dowling Reply:

    Thank you for your lovely reply, Emily. I’ll very much look forward to your post on motherhood the second time around.

    We’d love to see you in Australia! I’ve done a lot of U.S. travel for work but sadly haven’t yet made it up to Seattle.

    xoxo

    [Reply]

    RAndOM | soya & chocolat     at 5:01 am

    […] Soupe de kale et haricots blancs (un peu de comfort food pour finir l’hiver en beauté) […]

    hillary     at 6:08 pm

    I just made this for dinner and LOVED IT!! Even my boyfriend who grew up on fried chicken and mac n cheese enjoyed this super healthy soup. I added some shredded chicken to make it more appealing to my male counterpart — it was a delicious addition for any non-vegetarians. Thanks for sharing:)

    [Reply]

    Eileen Mayorga     at 4:26 am

    I made this yesterday, it is THE BOMB!!!! My 2 year old, Sebastian LOVES it as well. WOOO HOOO!!!!! I’ve been enjoying your blog and your recipes for the last three years. Thank you for everything. I feel like I’ve known you forever. HUGS, Eileen and Sebastian :)

    [Reply]

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    [Reply]

    Weekly Meal Plan (in Pictures!) | A Healthy Slice of Life     at 4:10 am

    […] White Bean and Kale Veggie Stew with a Chicken Side Salad A thumbs up for Emily’s latest recipe! I didn’t make the crunchy […]

    If adding chocolate to your oatmeal is wrong, I don’t want to be right. | This Life is Sparkling     at 11:50 am

    […] mom made a batch of Emily’s stew so I had some of that with my favorite bread of the moment. So […]

    Meghan     at 7:42 am

    Emily – Dropping by to let you know that I made this stew yesterday and it was delicious. Most of the time I have to add seasonings to recipes but this was spot on, and the crunchy chickpeas are phenomenal.

    I know you are super busy with the little ones, but please continue to post recipes! They are so often very right on. -Meghan

    [Reply]

    Emily Malone Reply:

    So happy to heat it! Thanks for letting me know. :)

    [Reply]

    Friday Foodie Favorites: March 21, 2014     at 3:01 am

    […] soup kick lately….as if you hadn’t noticed  When I saw Emily’s recipe for her White Bean and Kale Veggie Stew, it instantly made my meal plan for the coming week.  Anything that contains parsnips, carrots, […]

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