Quick Stew with Kale, Beans and Tomatoes

Quick Stew with Kale, Beans and Tomatoes
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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Quick Stew with Kale, Beans and Tomatoes calories by ingredient


Introduction

This vegetarian dish has two servings of vegetables, is high in fiber and protein and very easy to cook. It can be served as a single whole dish, or a side dish for meat, poultry or fish, or over pasta or rice. I prefer it served with hard boiled eggs and grated cheese on top. This vegetarian dish has two servings of vegetables, is high in fiber and protein and very easy to cook. It can be served as a single whole dish, or a side dish for meat, poultry or fish, or over pasta or rice. I prefer it served with hard boiled eggs and grated cheese on top.
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

Directions

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.