Bean, Kale and Egg Stew

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.]

Total Time:
35 min
Prep:
10 min
Cook:
25 min

Yield:
4 servings
Level:
Easy

NUTRITION INFO
Ingredients
  • 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
Directions
  • 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.

  • Top each slice of bread with cheese and broil until melted. Cut each slice in quarters.

  • Divide the stew among four bowls, top each with an egg and serve with a piece of cheese toast. Serve with hot sauce.

  • Copyright 2013 Television Food Network, G.P. All rights reserved


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    This recipe is featured in:

    Healthy Weeknight Dinners