Tag Archives: healthy stew

White Bean, Kale, and Tomato Stew

Apparently I cannot get enough soups and stews this season. But what’s wrong with that? They’re filling, comforting, and many times, can be healthy. Take this stew, for example. It’s vegetarian. (Vegan, even, if you omit the Parmesan.) It’s gluten-free. It’s packed with fiber and nutrition. But that’s not even the best part. It’s cheap to make, and it’s fast and easy! If your December has been as busy as mine has, this will be a blessing! I made this the other night for dinner, which left me with plenty of time to wrap presents. It was delicious and so guilt-free that I even had seconds.

I’m a bit ahead of schedule for New Year’s resolutions, but I’ve already decided on one resolution – to incorporate more vegetarian and vegan meals into our diet. The reasons are plentiful – swapping more plant-based foods for the meats means our grocery bill will be lighter. Meals can be healthier. And our carbon footprint will be smaller. While I am not aspiring to become a vegetarian full-time, I do acknowledge and appreciate the benefits that healthy vegetarian meals can provide. (Healthy being the key word here – while french fries, ice cream, and candy can be vegetarian, I am not opting to pick up a steady diet of such things.) This will be a bit of a change of mindset for me. I am accustomed to making a grocery list and planning meals according to what proteins (aka meat) is on sale that week, or what meat I have in our freezer. I will have to make a concerted effort to plan for at least one meatless dinner every week. I’m excited about it. I hope to share with you some meatless, gluten-free meal options very soon!

For now, I hope you’ll enjoy this quick stew.

White Bean, Kale, and Tomato Stew, adapted from Serious Eats

1 ½ lbs kale, larger stems removed, and leaves chopped (can substitute swiss chard or other leafy greens)

¼ c olive oil

3 garlic cloves, thinly sliced

¼ t crushed red pepper

1 14-oz can of diced tomatoes

1 15-oz can of white beans, drained and rinsed

2 cups vegetable broth

Salt and pepper

Grated Parmesan

Fill a large stockpot halfway with water. Bring to a boil and then toss in the kale leaves. Reduce heat to a simmer and cook for 6-8 minutes or until leaves are tender (not mushy). Drain leaves in a colander.

Wipe out any excess water from the pot. Place back on burner and turn to medium heat. Add olive oil, garlic, and red pepper, and sauté for 1 minute, stirring occasionally.

Add the tomatoes and bring to a boil. Add the beans and broth, and bring to a boil again. Cook for 3 minutes, stirring often.

Reduce heat to a simmer and add the kale. Cook for 5 minutes. Season with salt and pepper to taste. Garnish with Parmesan.

Serves 2-3.

27 Comments

Filed under Budget-Friendly, Gluten-Free, Healthy Meals, Main Dishes, Quick and Easy, Soups, Vegetables, Vegetarian

Lentil and Sausage Stew

 This time of year, decadence reigns. Buttery, cheesy, rich – these are flavors welcomed in December. Chocolate-dipped, whipped cream-topped, caramel-filled? It’s the holidays; why not? And of course, only the prettiest and most elegant will do – perfectly shaped cookies and pretty cakes adorn most food blogs right now. Not that I’m pointing fingers; after all, I posted the most decadent hot chocolate ever just a few days ago, and I have plans to start baking cookies very soon – after I can stop drooling over others’ holiday recipes and narrow down my own “to do” baking list!

But there are many days in December that aren’t holidays. Many of the days in December we are rushing about and stressed, struggling to balance the preparation for celebrations in addition to our daily duties. Those days call for easy meals that still warm the soul and nourish our bodies. Those meals don’t have to be decadent (in fact, it’s best for our health if they aren’t!), and they don’t have to be fancy. Sometimes, simple and rustic is best. A lentil and sausage stew can be perfect for such a day.

I haven’t found many lentil recipes that I’ve truly been in love with. Yes, they’re healthy, full of fiber, a good source of protein; but most of the times, I’ve been on the fence about lentils. Apparently, I just haven’t looked hard enough. This stew changed my mind about lentils – the flavor is so big and bold in this stew that I couldn’t help but enjoy a rather large bowl. The jalapeno sausage brought just a hint of heat to the broth, but the vegetables and parsley truly brightened the flavors, and the smoked paprika added an additional depth. This was a stew I could make again and again. Which reminds me, I still have some left over. Lunch tomorrow? I think so!

Lentil and Sausage Stew, adapted from Good Life Eats

1 T vegetable oil

12 oz jalapeno smoked sausage, diced

½ large yellow onion, diced

2 carrots, peeled and diced

2 stalks celery, diced

3 cloves garlic, minced

½ t fresh thyme, chopped

2 T sherry

3 c chicken or vegetable broth

2 c water

2 c dried lentils

1 t salt

½ t black pepper

1 t cumin

½ t smoked paprika

1 bay leaf

2 carrots, peeled and cut into ½ inch dice

1 c spinach leaves, packed

¼ c fresh parsley, chopped

In a large pot, add oil and bring to medium heat. Add smoked sausage and brown, 4-5 minutes. Remove, leaving as much of the oil in the pot as possible. Add onion, carrots, and celery, and sauté until tender, 7-8 minutes. Add garlic and thyme and sauté another minute. Add sherry and scrape up any brown bits at the bottom of the pot. Then add broth, water, lentils, and seasonings and bring to a boil. Add sausage and carrots and reduce to a simmer. Allow to simmer partially covered for 30-45 minutes, or until lentils and vegetables are tender. Stir in spinach and parsley and serve.

29 Comments

Filed under Beans, Budget-Friendly, Dairy-Free, Gluten-Free, Healthy Meals, Main Dishes, Soups