Kale and Zucchini Tomato Stew Recipe
  • September 13, 2014
  • asweatlife Kale and Zucchini Tomato Stew Recipe healthy recipe

    Is kale overused? Perhaps. Does it really matter? Absolutely not! The way I think about it, the nutritional value of these leafy greens can really undo any cheat meals.  A loaded burger now and some kale later? Perfect harmony. You know, ying and yang. But, really, aside from its versatility, the benefits of kale are practically endless. Here are three key attributes:

    • Kale is an excellent source of antioxidants, vitamin A, C and K
    • Super high in fiber, kale keeps you full and aides in digestion
    • Good source of minerals copper, potassium, iron, manganese, and phosphorus

    But of course, eating too much of even a good thing can be bad for you – depending on your body’s needs and restrictions, be sure to do your research. To read more about the goodness that is kale and how much you should or should not consume based on your dietary restrictions, read more. — Let’s get to cooking. This stew recipe is a take on a French classic, Ratatouille. Which, by the way, happens to be my favorite movie. Ingredients:

    • 1 bunch of curly kale
    • 2 large zucchinis (4 cups chopped)
    • 1 family-sized stewed tomatoes (or 3 cans)
    • 5 whole garlic cloves
    • 1 quart water
    • 1 tbs of salt

    What you don’t see here is oil. Not olive, not coconut. Though a fan of these oils (in moderation), there’s really no need to include it. The stew is cooked for long enough time that the oils would just be an unnecessary addition. Cooking:

    1. Wash and cut the kale to bite-sizes – stem and all. Dice zucchinis in small cubes, skin on.
    2. Bring water to a boil in a cast-iron pot. A regular pot is fine, but for long stewing, a study cast iron vessel is recommended.
    3. Add the garlic cloves and all vegetables and lower heat to low
    4. Cover the pot for 45 mins, add salt upon completion
    5. Add salt as a final touch

    You can enjoy this on top of brown rice, quinoa or by itself. Personally, this dish is good enough (and filling enough) as a stand-alone. Try this recipe out and let us know what you think!

    About Mananya Komorowski

    Mananya spends her days helping brands do social media and talk to bloggers. When not in the office, Mananya manages an in-home cooking service where she teaches Thai Cooking to local Chicagoans. You can also find her on Twitter, @Mananya, or on Instagram, @Stananya, where you'll see her food photos and rants about what she’s just eaten or…even better, cooked.