Category: kale

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Simple Sweet Potato, Kale, Chickpea and Tomato Stew

Simple, healthy, vegetarian comfort food.  Full of fiber, beta-carotene, anti-oxidants, and other good things.  Served with a dollop of yogurt and whole-grain bread or rice, it’s a warm meal perfect for the end of a cold Winter or the beginning of a rainy Spring. 

I always come back from the Middle East with an enormous bag of saffron.  If saffron is not in your budget, this stew will work with almost any other spice, such as rosemary or thyme.  Saffron needs to be steeped or toasted to release its flavor.  Above is the “saffron tea” I made to flavor this dish.

I made a big pot of this stew to take for lunch for the rest of the week.  A simple flavored yogurt, peanut sauce, or pesto changed the flavor completely each day.  
Time: 30 minutes
Serves: 4-6
Ingredients:
2-3 sweet potatoes, peeled and cut into 1/2-1″ chunks
2 bunches of kale, washed thoroughly and chopped coarsely
1 onion, diced
1 14.5 or 28 ounce can diced tomatoes
28 oz cooked chickpeas, or 2 14.5 ounce cans chickpeas (garbanzo beans)
1 pinch saffron, steeped in 1 T hot water (“saffron tea”)
1 T EVOO (Extra-Virgin Olive Oil)
salt and pepper to taste 
1 lemon, cut into wedges (optional)

1. Heat the onion and EVOO over medium heat.  Sprinkle with salt.  Cook until translucent, about 5 mnutes.

2. Add chickpeas.  Cook about 5 more minutes until flavor is well-mingled.
3. Add the kale, tomatoes, and saffon tea.  
4. Season with salt and pepper to taste.  Serve with lemon wedges and a dollop of yogurt. 
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Recipe: Kale and Millet with Walnuts


Weeknight Goodness! Nutty millet is high in protein and iron.

Total Time: 30 minutes
Serves: 4 as a main dish

1-2 large bunches kale
1C Millet
3C Stock
2T olive oil
2-3 cloves garlic
small pinch saffron
red pepper flakes, to taste
handful walnut pieces

Heat garlic in olive oil. When garlic begins to sizzle, add the saffron, red pepper flakes, and millet and stir. Turn heat to low. When millet begins to toast, add kale and a pinch of salt. Add stock, raise heat, and bring to a boil. Turn heat to low, cover, and simmer 10-15 minutes, or until millet and kale are tender. Stir in walnut pieces and serve.

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Recipe: Kale and Millet with Walnuts


Weeknight Goodness! Nutty millet is high in protein and iron.

Total Time: 30 minutes
Serves: 4 as a main dish

1-2 large bunches kale
1C Millet
3C Stock
2T olive oil
2-3 cloves garlic
small pinch saffron
red pepper flakes, to taste
handful walnut pieces

Heat garlic in olive oil. When garlic begins to sizzle, add the saffron, red pepper flakes, and millet and stir. Turn heat to low. When millet begins to toast, add kale and a pinch of salt. Add stock, raise heat, and bring to a boil. Turn heat to low, cover, and simmer 10-15 minutes, or until millet and kale are tender. Stir in walnut pieces and serve.

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Recipe: Squash and Black Bean Burritos

Delicious, vitamin-packed, and protein-filled. Serve with a guacamole for an extra flavor kick and protein punch. Highly flexible — add more squash, beans, or kale to serve your crowd. Can also be eaten alone or served with brown rice. For something different, don’t drain the tomatoes to make a stew, and serve over protein-packed quinoa.

Servings: 2-4
Total Time: 20-30 minutes
Make Ahead: Yes, and freezes well

1 onion, diced
1 butternut squash, 1-2 delicata squash, or other winter squash, peeled, seeded, and diced into ~1/2″ chunks.
2-4 C stock or water
1 bunch kale, rinsed thoroughly and coarsely chopped
1 can black beans
1 can tomatoes, drained (optional) (I like to use Muir Glen tomatoes with chile peppers or adobo)
1 T minced fresh ginger, or 1t dried
1t cumin
red pepper flakes or cayenne, to taste
salt
pepper
1-2T olive oil
large whole wheat tortillas

1) Heat 1-2T olive oil in a dutch oven or 4 quart saucepan. Add the onions and a pinch of salt, stir occasionally until lightly browned, about 5 minutes. Add ginger, cumin, and red pepper flakes to taste.
2) Add squash and saute for ~2 minutes. Add stock just to cover squash, cover pot, and bring to a boil. Reduce heat, and simmer for ~5 minutes. Add kale and another pinch of salt at top of pot without stirring, where it will steam while the squash braises.
3) When squash is fork-tender, stir to combine with kale. Add black beans and drained tomatoes. Stir, taste and adjust salt, pepper, and seasonings.
4) Enjoy in tortillas, with or without brown rice, topped with optional low-fat cheese, low-fat sour cream, or guacamole.