hearty stew with kale and potatoes portrait

Hearty Vegetable Stew with Kale and Potatoes

This hearty vegetable stew is full of vegetable goodness. It uses a variety of herbs typically used in an Irish stew. Potatoes and kale are also commonly grown in Ireland. There is also a mix of other vegetables including carrots, onions and mushrooms.

A Warm Comforting Healthy and Hearty Vegetable Stew

There are few things more comforting on a cold day than a warm, comforting bowl of stew. Its a perfect meal for a cold winter’s day. If you’ve been outside in the cold for a while and need warming up, its especially satisfying. For me it invokes an image of coming in to a warm kitchen after a long day working in the fields, to a warm pot of stew bubbling away on the hob. We have a garden rather than fields, and I’ve never managed a full day out in the cold. So the reality is more of a cold hour outside playing football with the kids.

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The combination of different herbs in this stew creates a lovely flavour. The fresh parsley added at the end really finishing this off. I’m a big fan of flavouring food with herbs and spices, without adding too much fats, oils or salt. This stew is full of flavour while also being a low calorie choice.

Eat Your Greens

I’m a big advocate of getting as many greens into the diet as possible. They are nutrition super stars. You can use spinach or other greens for this recipe, but I am a big fan of kale and love the texture it provides to this stew. You can check out the Mayo Clinic here, to read more about kale including the health benefits.

I usually go for a low sodium vegetable stock, and if I can’t find a low sodium version I dilute the normal version a little more than on the directions. You don’t need to do this, and can use regular vegetable stock cubes. I prefer to under do (is that a term?) rather than over do the salt, and then season the finished product with a little more if required.

For other warm comforting bowls of goodness on a cold day you may also like my leek and potato soup or chickpea and red lentil soup.

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Hearty Vegetable Stew with Kale and Potatoes

A healthy and comforting vegetable stew. Flavoured with a mix of herbs and low in calories. 
Prep Time10 mins
Cook Time25 mins
Servings: 6 large bowls
Author: SimonDeaneHealth

Ingredients

  • 600 g potatoes
  • 120 g kale
  • 1 400 g can of cannellini beans
  • 1 litre of vegetable stock I choose a low sodium one
  • 120 g mushrooms
  • 2 medium carrots
  • 2 small onions or one large
  • 4 cloves of garlic
  • 2 tbsp tomato puree
  • 2 tbsp red wine vinegar
  • 1 sprig of fresh thyme of 1 tsp of dried thyme
  • 2 bay leaves
  • 1/2 tsp dried rosemary
  • 1 small bunch of fresh parsley

Instructions

  • Add the peeled and chopped onion, chopped celery and peeled and finely chopped garlic to a pot on a high heat. Stir regularly for a few minutes until the onions start to soften. If things start to stick to the side of the pot, add a splash of water. 
  • Add the chopped mushrooms and peeled and chopped carrots. Turn the heat down a little and continue to stir regularly for another 2-3 minutes. The mushrooms should start to release some water, but add a splash to the pan if things start to stick. 
  • Prepare the vegetable stock with boiling water, and add to the pot. Add the peeled and chopped potatoes to the pot, along with the drained cannellini beans. 
  • Strip the kale away from any tough stems and chop roughly. Add to the pot (not including the stems)
  • Add the tomato puree and vinegar to the pot along with the thyme, bay leaves, and rosemary. 
  • Bring the pot to a boil and then turn down to a gentle simmer for around 20 - 25 minutes until the potatoes are fully cooked and you can stick a fork through them without any resistance. 
  • Stir in the chopped parsley reserving a few leaves for garnish if you wish. 
  • Serve in bowls and season with a little salt and pepper if desired. 

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