Turmeric and Kale Power Stew (Vegan)
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 238.4
- Total Fat: 1.7 g
- Cholesterol: 0.0 mg
- Sodium: 559.1 mg
- Total Carbs: 47.4 g
- Dietary Fiber: 12.2 g
- Protein: 10.9 g
View full nutritional breakdown of Turmeric and Kale Power Stew (Vegan) calories by ingredient
Introduction
Keys are Kale for calcium and Turmeric for its super power spice status. Not a fussy soup! Amounts are approximate and really it is just a recipe meant to deliver kale and turmeric. Any vegetables and beans hanging around the refrigerator and pantry are acceptable. It will be very chunky! Keys are Kale for calcium and Turmeric for its super power spice status. Not a fussy soup! Amounts are approximate and really it is just a recipe meant to deliver kale and turmeric. Any vegetables and beans hanging around the refrigerator and pantry are acceptable. It will be very chunky!Number of Servings: 10
Ingredients
-
Kale or other greens (approx 10 cups chopped/torn)
2 Quarts Low Sodium Vegetable Broth (Trader Joe's, Imagine or Pacific) Could use half water!
One package of pre-chopped carrots
Two Red Peppers
One Red Onion (more is okay)
3 cloves of Garlic
1 tablespoon Coconut Oil
2 heaping teaspoons turmeric
New Red Potatoes (1/3-1/2 package) or your favorite potatoes
1 can Eden Organic No Salt Added Kidney Beans
1 can Eden Organic No Salt Added Black Eyed Peas
1 can Eden Organic No Salt Added Navy Beans
Marjoram
Dill weed
Black pepper
Bay leaf (3-4 leaves)
Directions
Use your largest Pot. My largest pot is 5 inches tall by 9.5 inches in diameter.
Fill the pot 4/5 full with rinsed Kale (take out the center stem sections) or other greens.
Fill the pot to almost the top of the kale with Low Sodium Vegetable Broth (Trader Joe's, Imagine or Pacific-this is important - we have too much salt in our diets! You can reduce sodium further by making your own broth or using half water.)
Dump in the package of pre-chopped carrot sticks
Wash and Chop up the Red Peppers and add.
Start the heat.
Saute in another pan
Chopped Red Onion (add more if you have a bit left over from another meal)
3 cloves of chopped Garlic
1 tablespoon Coconut Oil
Stir and wait for the onions to start turning a bit translucent.
Add 2 heaping teaspoons turmeric
Stir everything some more--the onions will look pretty chalky with the turmeric but it doesn't matter.
Dump everything into the soup pot.
Rinse and Chop the New Red Potatoes (chop into quaters/eights) and then add to the pot.
1 can Eden Organic No Salt Added Kidney Beans
1 can Eden Organic No Salt Added Black Eyed Peas
1 can Eden Organic No Salt Added Navy Beans
Rinse the beans well before placing in the pot.
Add marjoram, dill weed, and black pepper so that the top of the soup looks green and then stir everything in.
Add 3-4 bay leafs. Warn folks about them when eating the final soup.
Bring soup to a boil. Watch for at least 10 minutes making sure you don't boil over and then turn down the heat and let simmer as long as you like 1-2 hours. Make your decision based on how mushy you like your vegetables.
I was planning on adding about 3 cups of chopped Cremini Mushrooms but there wasn't enough room in the pot!
I can eat a 2 cup serving and then have another 2 cup serving easy - then I'm really very full!
Number of Servings: 10
Recipe submitted by SparkPeople user STEPHANIELDOLAN.
Fill the pot 4/5 full with rinsed Kale (take out the center stem sections) or other greens.
Fill the pot to almost the top of the kale with Low Sodium Vegetable Broth (Trader Joe's, Imagine or Pacific-this is important - we have too much salt in our diets! You can reduce sodium further by making your own broth or using half water.)
Dump in the package of pre-chopped carrot sticks
Wash and Chop up the Red Peppers and add.
Start the heat.
Saute in another pan
Chopped Red Onion (add more if you have a bit left over from another meal)
3 cloves of chopped Garlic
1 tablespoon Coconut Oil
Stir and wait for the onions to start turning a bit translucent.
Add 2 heaping teaspoons turmeric
Stir everything some more--the onions will look pretty chalky with the turmeric but it doesn't matter.
Dump everything into the soup pot.
Rinse and Chop the New Red Potatoes (chop into quaters/eights) and then add to the pot.
1 can Eden Organic No Salt Added Kidney Beans
1 can Eden Organic No Salt Added Black Eyed Peas
1 can Eden Organic No Salt Added Navy Beans
Rinse the beans well before placing in the pot.
Add marjoram, dill weed, and black pepper so that the top of the soup looks green and then stir everything in.
Add 3-4 bay leafs. Warn folks about them when eating the final soup.
Bring soup to a boil. Watch for at least 10 minutes making sure you don't boil over and then turn down the heat and let simmer as long as you like 1-2 hours. Make your decision based on how mushy you like your vegetables.
I was planning on adding about 3 cups of chopped Cremini Mushrooms but there wasn't enough room in the pot!
I can eat a 2 cup serving and then have another 2 cup serving easy - then I'm really very full!
Number of Servings: 10
Recipe submitted by SparkPeople user STEPHANIELDOLAN.
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