Kale, Yellow Squash, and Sweet Potato Stew

Name: Kale, Yellow Squash, and Sweet Potato Stew
Yield: 6 to 8 servings
Ingredients: 1 1/2 cups water; 2/3 cup short- or medium-grain raw brown rice, rinsed; 1 tablespoon olive oil; 1 medium-large red onion, chopped; 2 cloves garlic, minced; 6 to 8 ounces fresh kale; 2 to 3 medium sweet potatoes, peeled and diced; 4 cups water with 2 vegetable bouillon cubes, or one 32-ounce carton low-sodium vegetable broth; 1/2 teaspoon grated fresh ginger; 1 teaspoon dry mustard; 2 small yellow summer squash, diced; 2 medium ripe tomatoes, diced; 2 tablespoons balsamic vinegar, or to taste; Salt and freshly ground pepper to taste

December 9, 2011

As everyone knows, greens are good for you, but with its high calcium content, kale is a standout. Unlike many greens, kale does not wilt on contact with heat, but needs a good bit of simmering to get done. Its deep green color and elaborately ruffled leaves, contrasted with the yellow of the squash and the orange of the sweet potato, make this an attractive and nourishing dish for the early autumn harvest.

Recipe information

Yield
6 to 8 servings

Ingredients

1 1/2 cups water

2/3 cup short- or medium-grain raw brown rice, rinsed

1 tablespoon olive oil

1 medium-large red onion, chopped

2 cloves garlic, minced

6 to 8 ounces fresh kale

2 to 3 medium sweet potatoes, peeled and diced

4 cups water with 2 vegetable bouillon cubes, or one 32-ounce carton low-sodium vegetable broth

1/2 teaspoon grated fresh ginger

1 teaspoon dry mustard

2 small yellow summer squash, diced

2 medium ripe tomatoes, diced

2 tablespoons balsamic vinegar, or to taste

Salt and freshly ground pepper to taste

Preparation

Step 1
Bring 1 1/2 cups water to a boil in a small saucepan. Stir in the rice, then cover and simmer gently until done, about 35 minutes.
Step 2
Meanwhile, heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.
Step 3
Trim away and discard the thick midribs from the kale leaves. Chop the kale into bite-sized pieces and rinse well in a colander. Add to the soup pot along with the sweet potatoes and water with bouillon cubes. Add the ginger and mustard and stir well. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 10 minutes.
Step 4
Stir in the squash and tomatoes and simmer until the kale and sweet potato dice are tender, about 15 to 20 minutes. Mash enough of the sweet potato dice with the back of a wooden spoon to thicken the base.
Step 5
Season with balsamic vinegar, salt, and pepper. If time allows, let the stew stand off the heat for an hour or two. Heat through before serving.
Nutrition Information
Step 6
Per serving:
Step 7
Calories: 165
Step 8
Total fat: 3g
Step 9
Protein: 4g
Step 10
Fiber: 4g
Step 11
Carbohydrate: 31g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 70mg

Vegan Soups and Hearty Stews for All Seasons

Recipe information

Ingredients

Preparation

Step 1

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Step 4

Step 5

Nutrition Information

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Recipe notes