Superfood Siobhan

Healthy Plant Based recipes that make you look and feel great

Chunky Tuscan Kale and Bean Stew

By Monday, January 06, 2014 , , , , ,

This is warming and nourishing on a cold winter's day, and packed with herbs and flavour too. Garlic is great for warding off colds, the beans are packed full of protein and fibre, and kale is a true powerhouse, full of nutrients. I love kale because it has such a unique texture, and it's also so good for you!

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!

Serves 4

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.

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  1. Hi Siobhan, I just found your blog via Instagram and I love it!!! Your food looks so amazing every time. I would like to try the plant-based diet but I don't know how to start. I eat diary every day, but I want to cut it off, So if you wrote what you normally eat in a day I would be really thankful.
    Have a nice day!
    Kisses from the Czech Rep.

    1. Hello!

      My diet is almost exactly what you see on my Instagram! I eat oatmeal for breakfast, I have something like pasta or falafels for a packed lunch and I eat one of my dinner recipes like curry for dinner. I snack on fruit and the snacks that I make :)

      I'm glad you like my blog! :)

  2. Hey Siobhan!
    I would like to ask you what can I substitute the red wine vinegar with? Thanks!

    1. Hello! Just some cheap red wine would work the same, it makes the sauce very rich and flavoursome :)

  3. This looks so good! I'll have to make it soon :)

  4. Loving your blog and recipes. For a Veggie runner, with no cooking experience this is amazing. I do however have a question. On a student budget and cannot find coconut milk for cheap. Any ideas for a sub?

    1. Thanks so much!
      Unfortunately there isn't really an alternative. Have you visited Asian supermarkets? I know you can get it really cheap there, otherwise you might just have to skip the recipes with creamy sauces. Sorry!

  5. I made an attempt at the stew. And it the sauce never thickened. Do you have any tips on how to fix that?