Over 15g of Protein
Heat oil in large saucepan or Dutch oven over medium heat. Add onion, carrot and celery; cook 5 minutes, stirring frequently. Stir in garlic; cook 30 seconds, stirring constantly to prevent browning.
In 1/2 cup of the stock, whisk flour until blended; set aside. Add remaining stock, rosemary, thyme, sage, mustard and ham to vegetables; cook until mixture boils. Cover; reduce heat. Simmer 20 minutes or until vegetables are tender. Stir in kale; cover and cook 6 to 8 minutes or until tender. Stir in flour mixture and beans. Cook until thick and thoroughly heated.
Tip: For a vegan version of this flavorful stew, use vegetable stock and omit the ham. Use an extra can of beans.
Serving Size: about 10.5oz each
Nutritional Information Per Serving:
Calories 270, Total Fat 9g (Saturated Fat 3.5g, Trans Fat 0g), Cholesterol 45mg, Sodium 600mg, Carb 22g, Fiber 8g, Total Sugar 4g, Added Sugar 0g, Protein 20g, Vitamin D 2%, Calcium 8%, Iron 10%, Potassium 8%
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.