October 2, 2007

Nothing Fancy: Beans, Greens and Grains Stew

by IsaChandra

This is one of my winter staples, especially if I’m having a busy week, have no one to impress and don’t want to use a million dishes (big ups to the disherwasherless!) You get your beans, greens and grains all in one pot; in this case I used white beans, kale and quinoa. You also get about 10 servings out of it so you can either freeze it or keep it in the fridge for 4 days or so, having it for lunch or dinner. Um, or breakfast, like I did today. Another bonus is that it’s really low fat and high fiber, so if you’re doing any of that Weight Watchers, Eat To Live, McDougall stuff I think it’d be right up your alley.

I’m posting the recipe, but it’s really versatile so make up your own spice blend, use different beans and grains (although cooking time may vary for the grain) and, you know, just do whatever you want. Sometimes I make it with black beans and millet and use chili spices instead. That kind of thing. Recipe below.

Quinoa, White Bean and Kale Stew

1 tablespoon olive oil

2 cups leeks, thinly sliced (white and green parts)

4 cloves garlic, minced

1 large carrot, peeled, diced medium

1 large parsnip, peeled, diced medium

8 cups vegetable broth (use boullion since no one has 8 cups of veggie broth hanging around)

2 large thin skinned potatoes (like yukon gold), diced medium

1 cup dry quinoa

1 15 oz can white beans, drained and rinsed

1 bunch kale, torn into bite sized pieces (I tear the leaves off the stem, but do whatever you want)

Herb blend:

1/2 teaspoon fennel seed, crushed

1 teaspoon dried majoram

1 teaspoon dried thyme

1/2 teaspoon dried rosemary

Fresh black pepper, to taste

Directions:

In a large soup pot over medium heat, saute leeks and garlic in oil for about 3 minutes, or however long it takes you to prep your carrot and parsnip. Add carrot and parsnip, along with your spice blend, turn heat up to high and saute 3 minutes more.

Add vegetable broth, potatoes and quinoa. Cover and bring to a boil. Once boiling, turn heat to medium and cook for 20 minutes, until potatoes and quinoa are tender. Add kale and beans, and stir frequently until kale is wilted. Salt to taste. Cover and simmer on low for 5 more minutes.

When you serve you may want to add a little lemon juice or a splash of balsamic vinegar or hot sauce – whatever your thing is. Or you may not. I don’t know. It thickens quite a bit as it cool, so add a little water next time you heat it up.



  • October 2, 2007 at 4:43 pm: Deb A.

    The dishwasherless salute you! And that looks yummy.

  • October 2, 2007 at 5:49 pm: urbanvegan

    I think the least-fancy recipes are usually the ones that taste the bestest.

  • October 2, 2007 at 9:02 pm: Carla

    I love Quinoa, and this looks like such and easy and tasty way to use it, or anything else you have lying around!!

  • October 2, 2007 at 10:17 pm: Melanie

    Thank you for the dinner inspiration. It’s smelling yummy on the stove as I type. I subbed mustard greens and chickpeas cause that’s what I had, we’ll see how she tastes!

  • October 3, 2007 at 4:34 pm: SaraJane

    Oh, bless you. I have been looking for something exactly like this! I have a ton of barley to use up, so I think I might substitute that for the quinoa. Yummy!

  • October 4, 2007 at 10:58 pm: Franny

    MMMMMMMMMM! I am going to be eating this for weeks, but it’s worth it, plus I could get all the ingredients but the quinoa and the broth locally. I used a rutabaga in it instead of a parsnip–despite raw rutabagas kind of smelling like feet it was perfect.

  • October 6, 2007 at 5:39 pm: Daniel

    I couldn’t understand some parts of this article Nothing Fancy: Beans, Greens and Grains Stew, but I guess I just need to check some more resources regarding this, because it sounds interesting.

  • October 6, 2007 at 11:18 pm: LASIK

    I think the least-fancy recipes are usually the ones that taste the bestest.

  • October 10, 2007 at 10:54 am: connie

    yum! i have a parsnip and kale in my fridge that need to be cooked. now i have inspiration!

  • November 7, 2010 at 10:10 am: a

    cooked this tonight for someone who is on chemo and they LOVED IT! thanks for a great, healthful and easy recipe.