Kale Stew

Kale Stew

4 of 5 (4)
member ratings
Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 285.4
  • Total Fat: 2.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 358.6 mg
  • Total Carbs: 40.2 g
  • Dietary Fiber: 14.3 g
  • Protein: 14.7 g

View full nutritional breakdown of Kale Stew calories by ingredient


Kale based veggie stew with black-eyed peas and a bit of whole barley Kale based veggie stew with black-eyed peas and a bit of whole barley
Number of Servings: 8


    2 bunches organic kale, rinsed well and torn in small pieces
    4 C chicken or turkey Broth (or stock or water) - low sodium
    1 red bell pepper
    1 green bell pepper
    1 orange or yellow bell pepper
    2 heads of garlic (about 15 cloves), peeled and minced or pressed
    4 onions
    7 celery stalks, with tops
    3 anaheim peppers, roasted and seeded
    5 medium tomatoes, peeled
    2 medium zucchini
    2 medium carrots
    2 cans Eden organic no salt black eyed peas, rinsed and drained
    1 t chipotle powder (to taste)
    1/2 t salt
    1/4 t crushed red pepper (to taste)
    Black pepper (to taste)
    1 - 2 T Worchestershire sauce
    2 T mustard
    Couple shakes of liquid smoke (optional)
    1/8 t Zatarians shrimp & crab boil (optional...my secret ingredient)
    1 C hulled (whole) barley, that's been soaked over night and then cooked in 3 cups water


Smash kale in large pot and add water to about 1/2 way. Simmer, stir and turn until the kale loses some volume. Pour off all but a little bit of the water (if using stock) and replace with the stock. Otherwise, just pour off enough of the water so that the liquid is just barely covering the kale.

While kale is reducing, chop up all the other veggies (food processor helps) and dice the tomatoes.

Combine veggies with kale and stock, add seasoning, including garlic, and simmer for about 90 - 120 minutes. Add beans and simmer until heated through.

Meanwhile, cook (simmer, covered) the soaked (overnight) hulled barley in about 2 & 1/2 cups water. It will take about 45 min - 1 hour. All the liquid will be absorbed and it will be soft, but chewy, not mushy. Add water or pour off some as needed.

Serve the kale stew topped with a spoonful of barley, or mix in the barley if you prefer.

Makes 8 very large bowls or 10 to 12 smaller bowls. Nutrition info is per large bowl. If you are a meat eater, this stew is also good with some diced, cooked chicken breast or turkey breast or shrimp add with the beans.

NOTE: It's important to use organic kale, as it's one of the "dirty dozen" that measures a lot of pesticides and is difficult to wash. It's also important to use whole ("hulled") barley, NOT pearl barley. Pearled barley loses a lot of nutrients and fiber. It Atlanta, I buy hulled barley at Rainbow Foods.

Number of Servings: 8

Recipe submitted by SparkPeople user BABSINATL.

Member Ratings For This Recipe

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    3 of 3 people found this review helpful
    Made this 2x now. First time, as written .this time, had cabbage instead of kale. Excellent recipe. Instead of barley, you can use quinoa, black rice, or pasta. Also, can substitute any veggies. Both times had all ingredients, as I just got back from my fruit stand. Great flavor, great winter recipe - 1/12/14

  • no profile photo

    Very Good
    3 of 3 people found this review helpful
    The recipe is well-written and has inspired me to prepare a similar dish. - 2/27/13

  • no profile photo

    1 of 2 people found this review helpful
    Probably good, but so amny ingredients! - 4/26/13

  • no profile photo

    Very Good
    Thanks for sharing - 12/14/20

  • no profile photo

    This has a lot of ingredients, but isn't that complicated. - 6/20/20