Three Bean, Spinach, and Kale Stew with Lacy Parmesan Cracker
Jennifer Danter
Legumes are a healthy choice when managing a diabetes diet. As a complex carb, they keep us fuller longer and are packed with cholesterol-lowering fibre. Their soft texture adds body to the dish while the garlic, kale, and spinach pump up the flavour.
Stew
2 Tbsp (30 mL) extra-virgin olive oil
4 garlic cloves, minced
1 large red onion, thinly sliced
1 bunch kale, thick stems removed, coarsely chopped (about 8 to 10 cups/2 to 2.5 L)
1 bunch spinach, coarsely chopped
28 oz can (796 mL) low-sodium diced tomatoes
2 cups (500 mL) cooked cannellini or northern beans
2 cups (500 mL) cooked kidney beans
2 cups (500 mL) fresh green beans, chopped
2 tsp (10 mL) dried oregano leaves
1/2 tsp (2 mL) cayenne pepper (optional)
2 tsp (10 mL) honey
1 to 2 Tbsp (15 to 30 mL) rice vinegar
Sea salt to taste
Heat oil in large wide saucepan set over medium heat. Add garlic and onion. Sauté until soft, about 6 to 8 minutes. Add kale and spinach. Pan will be full, but volume will decrease as it cooks. Stir often until just wilted. Spoon out greens and set aside.
Pour tomatoes into pan and stir in 2 cups (500 mL) water. Stir in beans, oregano, cayenne, and honey. Simmer until green beans are tender, 10 to 12 minutes.
Stir in greens and vinegar. Taste and season with salt.
Spoon into bowls and top with Lacy Parmesan Cracker (see following page for recipe) if you wish.
Serves 6 to 8.
Each serving contains:
236 calories; 13 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 40 g carbohydrates; 12 g fibre; 287 mg sodium
Lacy Parmesan Cracker
1/2 cup (125 ml) Parmesan cheese, grated
Preheat oven to 350 F (180 C).
Using 1 Tbsp (15 mL) measuring spoon as a guide, portion grated Parmesan onto parchment paper-lined baking sheet. Using your finger, gently tap to spread out into a circle.
Bake until melted and golden, 4 to 5 minutes. Let stand on sheet 1 minute to firm up before moving.
Each serving contains:
27 calories; 2 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0 g fibre; 96 mg sodium
source: "Soul Bowls" from alive #349, November 2011
