Bean, Kale and Egg Stew
Recipe courtesy of Food Network Kitchen
This easy vegetarian weeknight meal is packed with protein--an impressive 28 grams per serving--thanks to the beans, eggs, kale, cheese[ and whole-grain bread. It's also super high in vitamin C, calcium and iron.]
- 2 tablespoons olive oil
- 1/2 small red onion, chopped
- Two 15-ounce cans kidney or pinto beans, one can drained and rinsed, one can liquid reserved
- 1 1/2 cups low-sodium chicken or vegetable broth
- 2 teaspoons low-sodium soy sauce
- Kosher salt and freshly ground black pepper
- 1 bunch kale, stemmed and torn into 2-inch pieces (about 10 cups)
- 4 large eggs
- 4 slices whole-grain bread
- 2 ounces sharp Cheddar, grated (about 1/3 cup)
- Your favorite hot sauce, for serving
Preheat broiler. Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes. Add the beans and reserved bean liquid, chicken broth, soy sauce, 1/2 teaspoon salt and a few grinds of black pepper. Bring to a simmer, add the kale and stir until wilted; bring back to a simmer and cook until the kale is tender and the stew is slightly thickened, about 15 minutes. Remove from the heat, cover and keep warm.
Heat the remaining 1 tablespoon oil in a large nonstick skillet. Once the oil is hot, crack the eggs into the skillet and cook until the whites begin to set up, about 2 minutes. Sprinkle each egg with pepper, cover and continue to cook until the whites are completely set and the yolks are still runny, about 2 minutes more. Remove from the heat.
Divide the stew among four bowls, top each with an egg and serve with a piece of cheese toast. Serve with hot sauce.
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From Food Network Kitchens
Recipe courtesy of Damaris Phillips