Kale, Yellow Squash, and Sweet Potato Stew Recipe

Name: Kale, Yellow Squash, and Sweet Potato Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 1/2 cups water; 2/3 cup short- or medium-grain raw brown rice, rinsed; 1 tablespoon olive oil; 1 medium-large red onion, chopped; 2 cloves garlic, minced; 6 to 8 ounces fresh kale; 2 to 3 medium sweet potatoes, peeled and diced; 4 cups water with 2 vegetable bouillon cubes, or one 32-ounce carton low-sodium vegetable broth; 1/2 teaspoon grated fresh ginger; 1 teaspoon dry mustard; 2 small yellow summer squash, diced; 2 medium ripe tomatoes, diced; 2 tablespoons balsamic vinegar, or to taste; Salt and freshly ground pepper to taste

Servings: persons

1 1/2 cups water
2/3 cup short- or medium-grain raw brown rice, rinsed
1 tablespoon olive oil
1 medium-large red onion, chopped
2 cloves garlic, minced
6 to 8 ounces fresh kale
2 to 3 medium sweet potatoes, peeled and diced
4 cups water with 2 vegetable bouillon cubes, or one 32-ounce carton low-sodium vegetable broth
1/2 teaspoon grated fresh ginger
1 teaspoon dry mustard
2 small yellow summer squash, diced
2 medium ripe tomatoes, diced
2 tablespoons balsamic vinegar, or to taste
Salt and freshly ground pepper to taste

1
Bring 1 1/2 cups water to a boil in a small saucepan.
2
Stir in the rice, then cover and simmer gently until done, about 35 minutes.
3
Meanwhile, heat the oil in a soup pot.
4
Add the onion and saute over medium-low heat until translucent.
5
Add the garlic and continue to saute until both are golden.
6
Trim away and discard the thick midribs from the kale leaves.
7
Chop the kale into bite-sized pieces and rinse well in a colander.
8
Add to the soup pot along with the sweet potatoes and water with bouillon cubes.
9
Add the ginger and mustard and stir well.
10
Bring to a rapid simmer, then lower the heat.
11
Cover and simmer gently for about 10 minutes.
12
Stir in the squash and tomatoes and simmer until the kale and sweet potato dice are tender, about 15 to 20 minutes.
13
Mash enough of the sweet potato dice with the back of a wooden spoon to thicken the base.
14
Season with balsamic vinegar, salt, and pepper.
15
If time allows, let the stew stand off the heat for an hour or two.
16
Heat through before serving.
17
Per serving:
18
Calories: 165
19
Total fat: 3g
20
Protein: 4g
21
Fiber: 4g
22
Carbohydrate: 31g
23
Cholesterol: 0mg
24
Sodium: 70mg

297

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 1/2 cups water, 2/3 cup short- or medium-grain raw brown rice, rinsed, 1 tablespoon olive oil, 1 medium-large red onion, chopped, and more.

Yes, Kale, Yellow Squash, and Sweet Potato Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Kale, Yellow Squash, and Sweet Potato Stew

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