BEAN AND KALE STEW
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 tablespoons olive oil1 small red onion, chopped2 tins kidney, one can drained and rinsed, one can liquid reserved1 ½ cups low-sodium chicken or vegetable broth2 teaspoons low-sodium soy sauceSalt and freshly ground black pepper1 bunch kale, stemmed and torn into 2-inch pieces (about 10 cups)60g sharp Cheddar, grated (about 1/3 cup)Your favourite hot sauce, for serving
STEP 1
Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes.
STEP 2
Add the beans and reserved bean liquid, chicken broth, soy sauce, 1/2 teaspoon salt and a few grinds of black pepper. Bring to a simmer, add the kale and stir until wilted; bring back to a simmer and cook until the kale is tender and the stew is slightly thickened, about 15 minutes.
STEP 3
Remove from the heat, cover and keep warm.
STEP 4
Divide the stew among four bowls, top with shredded cheese. Serve with hot sauce.
Serving Size: MAKES 4 SERVES
Number of Servings: 4
Recipe submitted by SparkPeople user EMI2354.
Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes.
STEP 2
Add the beans and reserved bean liquid, chicken broth, soy sauce, 1/2 teaspoon salt and a few grinds of black pepper. Bring to a simmer, add the kale and stir until wilted; bring back to a simmer and cook until the kale is tender and the stew is slightly thickened, about 15 minutes.
STEP 3
Remove from the heat, cover and keep warm.
STEP 4
Divide the stew among four bowls, top with shredded cheese. Serve with hot sauce.
Serving Size: MAKES 4 SERVES
Number of Servings: 4
Recipe submitted by SparkPeople user EMI2354.
Nutritional Info Amount Per Serving
- Calories: 280.6
- Total Fat: 8.5 g
- Cholesterol: 0.0 mg
- Sodium: 1,315.9 mg
- Total Carbs: 42.8 g
- Dietary Fiber: 15.5 g
- Protein: 13.6 g
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