Quick Stew with Kale, Beans and Tomatoes
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
* Kale (1lbs fresh), boiled, drained, 2 cups cooked * Olive Oil, 1 tbsp * Garlic, 2 cloves, chopped * Jalapeno Pepper, fresh, seeded, chopped * White Beans, canned, one 14-oz can, drained and rinsed * Diced Tomatoes, canned, one 14-oz can * Salt and Black pepper to taste
Makes 4 1.5-cups servings.
1. Bring water to a boil in a large pot. Add the kale and simmer until tender, 2 minutes. Drain the greens and gently press out excess water.
2. In a pan, heat the oil. Add chopped garlic and jalapeno pepper and cook over moderate heat until the garlic is golden, 1-2 minutes.
Add tomatoes and bring to a boil.
Add beans and simmer over moderately high heat for 5 minutes.
Add the cooked kale and simmer over moderate heat until the flavors meld, 5 minutes.
Season the stew with salt and freshly ground black pepper and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user IRONORCHID.
1. Bring water to a boil in a large pot. Add the kale and simmer until tender, 2 minutes. Drain the greens and gently press out excess water.
2. In a pan, heat the oil. Add chopped garlic and jalapeno pepper and cook over moderate heat until the garlic is golden, 1-2 minutes.
Add tomatoes and bring to a boil.
Add beans and simmer over moderately high heat for 5 minutes.
Add the cooked kale and simmer over moderate heat until the flavors meld, 5 minutes.
Season the stew with salt and freshly ground black pepper and serve.
Number of Servings: 4
Recipe submitted by SparkPeople user IRONORCHID.
Nutritional Info Amount Per Serving
- Calories: 169.6
- Total Fat: 4.5 g
- Cholesterol: 0.0 mg
- Sodium: 703.2 mg
- Total Carbs: 23.7 g
- Dietary Fiber: 7.6 g
- Protein: 8.4 g
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