Protein Swap | Ground Beef & White Bean Stew
with Spring Vegetables
Cooking time
15 minutes
Servings
2/4
Calories
570 /serving
Send your spoon in deep for a protein-rich fix. Nibbles of ground beef and white kidney beans in a roasted garlic broth come at you with all kinds of comfort. But you’ll also get a hit of spring brightness from lemon, pre-chopped kale and green peas.
We will send you:
- 250g Canadian-raised lean ground beef
- 1 Lemon
- 120g Chopped kale
- 15g Minced roasted garlic
- 30ml Vegetable demi-glace
- 398ml White kidney beans (canned)
- 150g Green peas
Contains: Sulphites
You will need:
Medium pot
Oil
Peeler
Salt & pepper (S&P)
Strainer
Total Fat
23 g
Saturated Fat
8 g
Sodium
690 mg
Total Carb
55 g
Sugars
9 g
Protein
45 g
Fibre
20 g
Preparation
Mise en place
- Using a peeler, peel the lemon, then juice the lemon.
- Drain and rinse the kidney beans; mash ½.
Cook the sausage meat
- In a medium pot, heat a drizzle of oil on medium-high.
- Add the sausage meat* and garlic.
- Cook, breaking up the meat, 4 to 6 min., until golden brown and cooked through.
Make the stew
- To the pot, add 2 cups water (double for 4 portions), the demi-glace, lemon peel, kidney beans (mashed and whole), kale and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring occasionally, 3 to 5 min., until thickened.
- Add the peas and cook, stirring occasionally, 1 to 2 min., until heated through; season with S&P.
Plate your dish
- Divide the stew (remove the lemon peel if desired) between your bowls.
- Drizzle with the lemon juice. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
