Do you have days when you want a healthy, tasty, satisfying meal but am short on time? Well look no further, try this kale bean stew recipe!
This recipe is easy, quick, uses only one cooking pot (so less washing up!) & it is economical too; using store-cupboard basics & veggies lurking in the vegetable drawer. It is also gluten-free & ideal for vegans, vegetarians & the health conscious.
By using milled chia seeds or protein powder (pea or soya bean work well) as a thicker, you add to the nutritive profile. It also freezes well, making it an all round convenient healthy economic meal.
Preparation time: approx 15 mins
Cooking time: 30 mins
1 tbsp coconut oil
5 plump garlic cloves, minced
2 medium red onions, finely diced
3 celery stalks, finely diced
2 large carrot, diced
2 large sweet potatoes, diced
2 red pepper, finely diced
1 1/2 tbsp dried oregano
2 tbsp dried thyme
1/2 tsp chipotle powder or 1 tsp chipotle paste
1 tbsp sweet paprika
750ml vegetable stock
1 tbsp tomato purée
1 X 400g can of black-eyed beans, drained
150g black kale, finely sliced
1/2 tbsp of lemon juice
Salt & pepper
To garnish: freshly chopped parsley , ground flaxseed.
Melt coconut oil in a large non-stick pot. Add the minced garlic & chopped red onion & brown for about 2 mins before adding the chopped celery, carrot & sweet potato. Cook for a further 2 mins before adding in the diced red pepper.
Add the herbs & spices & mix for about 30 secs before adding in the stock, tomato purée black-eyed beans & blackbeans. Simmer for 20 mins.
Add the chopped black kale & cook for a further 4 mins. Add lemon juice. Season with salt & pepper. Stir in milled chia seeds or 1 tbsp protein powder (pea or soya bean derived work well) to thicken the sauce.
Serve with a garnish of chopped parsley
Optional: serve with a sprinkle of ground flaxseed to boost the nutrient content.
Don’t forget you can find my favourite recipes in my FREE eBook here.