Navy Bean-Lentil-Kale Stew

Here's my meal plan from last week:

Sunday - salmon, quinoa, steamed broccoli

Monday - apricot chickpeas on rice

Tuesday - out

Wednesday - Bean Stew and salad

Thursday - Fennel Potatoes, Marinated Tofu Steaks, Salad

Friday - Spaghetti

Saturday - leftovers

And this week:

Tuesday - cheesy "beef" noodles (from my freezer)

Wednesday - going to an event :)

Thursday - roasted squash, steamed broccoli, nut-loaf

Friday - Black bean burgers, roasted potato wedges ("fries")

Saturday - pasta...not sure what kind of sauce yet

This is the bean stew recipe from last week.  This stew was hearty and flavourful.  It's about 200 calories per serving, but very filling, and the protein from the beans gave me energy for HOURS.  Also, I don't usually love kale, but it tastes great in this stew, and doesn't get too wilted, which adds a nice texture.

I adapted the original recipe, which I got from the Healthy in a Hurry cookbook.  Instead of two cans of navy beans, I only used one and then added a 1/2 C of red lentils.  Red lentils are an awesome legume to store dry in your pantry.  It doesn't need to be soaked at all, so you can just throw it into a soup or a stew, and it will get nice and soft quickly, which makes for a quick and easy way to add protein to anything that is somewhat "liquidy" (think spaghetti sauce, for example).  And, it's CHEAP CHEAP CHEAP!  Can't go wrong there, right?

Here's a pic and a recipe:

Navy Bean, Lentil and Kale Stew

Ingredients:

2 tsp olive oil

1 1/2 C chopped onion

1 1/2 C chopped red pepper

1 tbsp chopped fresh rosemary (or 3/4 tsp dried)

1/2 tsp dried crushed chillies

2 garlic cloves, minced

1 can navy beans (or white kidney beans...or really whatever kind of beans you want)

14 oz can diced tomatoes (with juice)

1 C water

1 bay leaf

6 C coarsely chopped kale leaves (centre ribs removed) (lightly packed)

Directions:

1) Heat oil in large deep frying pan, or sauce pan, on medium.  Add onion and red pepper.  Cook for about 5 minutes, stirring occasionally, until onion starts to soften.

2) Add next 3 ingredients.  Heat and stir for 1 minute, until fragrant.

3) Add next 4 ingredients.  Bring to a boil.  Reduce heat to medium-low.  Simmer, covered, for 10 minutes to blend flavours.

4) Add kale.  Stir.  Simmer, covered, for about 3 minutes until kale is wilted.  Discard bay leaf.

ENJOY!

Meatless Monday - Lentil Kale Soup

I did a bunch of batch cooking on the weekend: shepherd's pie, stuffed zucchini, cheesy "beef" noodles, stuffed pasta shells, and today's feature recipe...Lentil Kale Soup!  Look forward to enjoying some of the other recipes in future posts!

This soup is hearty, flavourful, and packed with protein and vitamins!  And it's easy to make!

Unfortunately, in all of my excitement over this delicous soup, I forgot to take a picture.  So, instead, here's a picture of my empty bowl (proof that I enjoyed it!).

Lentil Kale Soup (adapted from Today's Parent Magazine Sept 2012)
Ingredients:
1 small onion (chopped)
2 carrots (peeled and chopped)
2 stalks celery (chopped)
2 cloves garlic (minced)
1/2 tbsp paprika
3 tbsp tomato paste
1 1/2 C green lentils (dry)
8 C low sodium vegetable stock (I used epicure) (could use chicken stock)
1 tbsp chopped fresh thyme
1 bay leaf
4 C chopped kale (stems and mid-ribs removed)
1 1/2 tsp salt
2 tbsp chopped parsley (optional for garnish)

Directions:
1) Heat oil in a large pot over medium.  Add onion, carrot and celery and saute for 5 min or until vegetables begin to soften.  Add garlic and paprika and saute for 1 min.
2) Stir in tomato paste.  Add lentils, stock, thyme and bay leaf and bring to a boil.
3) Cover pot, turn heat to low and simmer gently for 15 min.
4) Add kale and salt and simmer for 15 min longer or until lentils and vegetables are cooked through.
5) Sprinkle with parsley just before serving.