Chunky Tuscan Kale and Bean Stew
In just one cup of raw kale you get your entire daily requirement of Vitamins A and C and 10% each of your daily Calcium and Vitamin B6, which is especially useful for hormone regulation and keeping skin clear. Vitamin B6 is also proven to be useful in the treatment of depression and aids the immune system, which is ideal in the middle of winter when it's cold and grey outside.
This stew is hearty and filling and it tastes best with brown rice or quinoa, but you could also dunk a slice or two of toasted bread in. It's also great for easy packed lunches the next day with some baby spinach and quinoa/rice on the side!
You will need:
2 tbsp coconut oil
2 onions, chopped finely
2 cloves of garlic, chopped finely
2 cans or cartons of chopped tomatoes
2 cans or cartons of cannelini beans, white beans or chickpeas
1 eggplant or zucchini, chopped into large cubes
4-5 big handfuls of kale
1/2 tbsp oregano
1/4 cup fresh basil
1/4 tsp chilli
1/4 cup red wine vinegar
2-3 cups of water
Heat the coconut oil in a large pot and add the onion and garlic, cooking over a low heat. Replace the lid on the pot and allow the onion and garlic to sweat and soften for 5 minutes, or until translucent. Add the tomatoes and chopped eggplant and stir well, allowing to cook for 5 minutes, then add the kale, beans, chilli, red wine vinegar and oregano. Simmer for 10-15 minutes, or until all the vegetables are soft and the sauce is thick and hot. Remove from heat and add the fresh basil, stir well and serve.