Speedy One Pot Kale, Bean & Lemon Stew

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This stew was created as a very quick, hearty, healthy meal which could be batch-cooked and frozen or popped in a flask for lunch the next day. What we didn’t realise was that it was going to become one of the most popular recipes on the Vegan Recipe Club! The fennel seeds, lemon juice and chilli flakes really give this dish its unique flavour, so best not to leave them out.

Photograph by Niki Webster.

Nutritional information is based on one full serving of the recipe and two slices of wholemeal bread.

Gluten free
Wheat free
Quick meal
Low fat, low sugar
Freezable
Cheap
Kids recipe

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Preparation time

10 min

Cook time

20 min

Total time

30

Meal

  • mains
  • soups-starters
  • lunches

Servings

4

Kcal

494

Carbs

60 g

Protein

29 g

Fat

7 g

* Nutritional information per serving.

Ingredients

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

Optional toppings: drizzle of chilli or olive oil, fresh parsley, lemon wedges, nutritional yeast, vegan grated cheddar, vegan feta, vegan Parmesan, vegan plain yoghurt

High protein toppings: chopped mixed nuts, crispy chickpeas, deep-fried tofu puffs (buy from global supermarket or online), extra nutritional yeast, ground almonds, marinated tofu or tempeh pieces, mixed seeds (eg pumpkin, sunflower, sesame, hemp), pre-cooked lentils, pre-cooked quinoa, tahini sauce, toasted or roasted nuts, vegan high-protein yoghurt (eg Alpro Greek Style Plain)

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 10 minutes.
  4. Pop in the kale, beans of your choice and lemon juice and simmer for a further 5-10 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.

Serving suggestions: crusty bread, green salad, mashed potato, potato cakes or rostis, quinoa, rice, roasted or steamed vegetables, vegan feta, vegan plain yoghurt

 

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