A hearty and nutritious one-pot stew featuring omega-3 rich smoked mackerel, fiber-packed white beans, and vibrant greens. This budget-friendly meal is incredibly flavorful and comes together in under 30 minutes, perfect for a healthy weeknight dinner.
Ingredienti
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 tsp smoked paprika
- 400g can chopped tomatoes
- 500ml vegetable stock
- 400g can cannellini beans, rinsed and drained
- 200g kale, tough stems removed and chopped
- 200g smoked mackerel fillets, skin removed
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5-7 minutes until softened. Add the minced garlic and smoked paprika and cook for another minute until fragrant.
- 2.Pour in the chopped tomatoes and vegetable stock. Bring to a simmer, then add the rinsed cannellini beans. Reduce heat and let it gently simmer for 10 minutes for the flavors to meld.
- 3.Stir in the chopped kale and cook for 3-5 minutes, until it has wilted into the stew.
- 4.Gently break the smoked mackerel fillets into large flakes, removing any stray bones. Add the fish to the pot, stirring carefully to warm it through for about 1-2 minutes.
- 5.Remove from the heat. Squeeze in the fresh lemon juice and season with salt and pepper to your liking. Serve immediately in warm bowls.
Informazioni nutrizionali
Perché questa ricetta
This recipe is exceptionally healthy, providing high-quality protein and anti-inflammatory omega-3s from mackerel. White beans and kale offer abundant fiber for digestive health and sustained energy, making it a perfectly balanced, nutrient-dense meal.
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