Speedy One Pot Kale, Bean & Lemon Stew

This is a lovely, hearty, healthy stew which is very quick to make – perfect for busy evenings or for taking to work in a thermos.

Easy recipeEasy Gluten free Wheat freeQuick meal Low fat, low sugar, diabetic friendly Freezable recipe Cheap as chickpeasKid recipe
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Preparation time

10 min

Cook time

10 min

Total time

20

Meal

  • mains
  • soups-starters
  • lunches

Servings

4

Ingredients

  • 1 onion, finely diced
  • 2-3 cloves garlic, finely chopped
  • 1 tsp fennel seeds
  • ½ tsp chilli flakes
  • 3 medium carrots, sliced
  • 1 tsp sugar or syrup
  • 1 x 400g/14½ oz tin chopped tomatoes
  • 600ml/2½ cups vegan stock
  • 1 tbsp red wine vinegar
  • 2 bay leaves
  • 3 x 400g/14½ oz tins butter beans, chickpeas or cannellini beans, drained and rinsed
  • 180g/6½ oz kale leaves (stalks removed), sliced into 1cm strips
  • Zest of half a lemon, finely chopped
  • 1 tbsp lemon juice
  • 2-3 tbsp nutritional yeast (optional)
  • Salt and pepper, to taste

Optional serving suggestions: vegan feta, vegan Parmesan or nutritional yeast, vegan yoghurt, crusty bread, garlic bread, lemon wedges, fresh parsley, drizzle olive oil

Instructions

  1. In a large saucepan or wok, fry the onion in a little oil until lightly golden.
  2. Add the garlic, carrot, sugar, lemon zest, fennel seeds and chilli flakes and fry for a further couple of minutes.
  3. Add the tomatoes, bay leaves, vinegar and stock and simmer on a medium heat for five minutes.
  4. Pop in the kale, beans of your choice and lemon juice and simmer for a further five minutes.
  5. Taste the stew to make sure the carrots are soft then add salt, pepper and nutritional yeast, if required.
  6. Serve with any of the optional suggestions and enjoy.

 

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