Lunch

BEAN AND KALE STEW is for Lunch.

BEAN AND KALE STEW takes 10 minutes to prepare.

BEAN AND KALE STEW takes 24 minutes to cook.

BEAN AND KALE STEW makes 4 servings.

The ingredients for BEAN AND KALE STEW are:

2 tablespoons olive oil
1 small red onion, chopped
2 tins kidney, one can drained and rinsed, one can liquid reserved
1 ? cups low-sodium chicken or vegetable broth
2 teaspoons low-sodium soy sauce
Salt and freshly ground black pepper
1 bunch kale, stemmed and torn into 2-inch pieces (about 10 cups)
60g sharp Cheddar, grated (about 1/3 cup)
Your favourite hot sauce, for serving

Here is how you make BEAN AND KALE STEW:

STEP 1Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes.STEP 2Add the beans and reserved bean liquid, chicken broth, soy sauce, 1/2 teaspoon salt and a few grinds of black pepper. Bring to a simmer, add the kale and stir until wilted; bring back to a simmer and cook until the kale is tender and the stew is slightly thickened, about 15 minutes.STEP 3Remove from the heat, cover and keep warm.STEP 4Divide the stew among four bowls, top with shredded cheese. Serve with hot sauce.Serving Size: MAKES 4 SERVES Number of Servings: 4Recipe submitted by SparkPeople user EMI2354.

The nutritional information for BEAN AND KALE STEW is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 280.6

• Total Fat: 8.5 g
• Cholesterol: 0.0 mg
• Sodium: 1,315.9 mg
• Total Carbs: 42.8 g
• Dietary Fiber: 15.5 g
• Protein: 13.6 g

The dietary needs meet for BEAN AND KALE STEW is Vegan