Eat Well Live Well

Bean and kale stew

 

This bean stew is another wonderful vegetarian dish to serve on a cold winter day.  It makes for a seriously comforting bowl of nourishing food, one that has slowly been ticking away on the stove.  Perfect for a family meal or a big pot meal that will last for days.

 

 

 

 

 

 

 

Ingredients (serves 4):

  • 4 Tbsp olive oil
  • 3 garlic cloves, finely sliced
  • 2 bay leaves
  • a small bunch of thyme
  • 1 Tbsp sumac
  • 1 red onion, finely chopped
  • 400g/ 1 tin chopped tomatoes
  • 2 tins white beans (flageolet beans, butter beans)
  • 2 blood oranges or normal oranges, peeled and segmented
  • 1 Tbsp white wine vinegar
  • 1 Tbsp honey
  • 300g / ½ lb. kale
  • salt and pepper to taste 
  • feta cheese, optional

Preparation:

1. Heat 2 Tbsp of olive oil in a pan.  Add two garlic cloves and saute until slightly browned.  Add the tomatoes, fill the tin with ¼ water, and pour it along with the bay leaves, sumac and a generous pinch of salt.  Simmer on low heat for about 10 minutes, stirring occasionally.

2. Heat 2 Tbsp of olive oil in a different pan.  Add the red onion and remaining garlic.  Cook on a medium heat for 4-5 minutes, until soft and sweet.

3. Drain the beans and add to the tomato sauce.  Mix well and simmer for another 10 minutes.

4. Once the onions are cooked, add the orange segments, the vinegar and honey.  Cook until the oranges start to caramelise but be careful not to burn them.  Add the washed kale, removing the woody stalks first.  Turn the heat down, cover and cook until the kale has wilted (8-10 minutes).

5. Serve the beans topped with the kale and oranges.  If you like, crumble a little feta over the top.

6. Finish with freshly ground black pepper and servie hot.

 

Recipe and photo by Anna Jones in The Sunday Times Magazine (January 2016) 

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