Thursday, 11 September 2008

Kale and Flageolet Bean Stew

Kale and Bean Stew

This is an adaptation of the classic cabbage and cannellini bean stew, as usual I prefer flageolet beans and like to use the super healthy kale whenever I can. It's a very simple and fresh tasting stew. As the vegetable stock is giving a lot of the flavour here make sure you use one you love the taste of on it's own, I always use Marigold Vegan Organic Bouillon powder.

Kale and Bean Stew

Kale and Flageolet Bean Stew
Serves 2

1 Tbsp olive oil
1 onion, chopped
1 clove garlic, minced
100g peeled and diced new potatoes
100g peeled and sliced or diced carrots
450ml veg stock I make mine with 2 tsp marigold vegan bouillon.
1 bay leaf
50g kale, tough stem removed and leaves chopped
1/2 of a 400g can flageolet beans, drained and rinsed
1 Tbsp chopped fresh parsley

Heat the oil and fry onion for 2 minutes or until soft. Stir in potato and carrot and fry for 3 minutes. Stir in the garlic, stir then add the stock and bring to the boil. Add the bay leaf, kale and beans, return to the boil then cover and simmer for 15 minutes or until veg is tender. Ladle into bowls then sprinkle over the parsley.

Serve with toasted bakery bread, sourdough is especially nice, spread with vegan butter. 

Kale and Bean Stew

Nutritional Information: based on 1 serving, just stew.

Calories: 207
Protein: 6.9g
Fibre: 6.9g
Fat: 8.2g
Sat Fat: 1.3g
Carbs: 28.7g
Sugar: 5.2g
Calcium: 67.2mg
Sodium: 1049 (will depend on stock used)

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