Greens and Beans Miso Stew
1 bunch kale
1 small to medium carrot
1/4 large red onion
1/2 to 1 celery stalk
1/2 to 1 cup crimini mushrooms (baby portobellas)
5 to 10 cloves garlic, peeled and smashed
1 to 1 1/2 inch fresh ginger
2 tablespoon miso dissolved in 1/2 cup of veggie broth or water
1 cup veggie broth
2 cups water
1 can of light colored beans
splash of extra virgin olive oil
pinch of red pepper flakes
freshly ground black pepper
Prep:Wash kale and remove from stems. Rip into smaller pieces. Chop carrot, onion, celery, mushrooms. Peel and smash garlic. Dissolve miso in broth/water. Drain and rinse beans.
Cook:In a medium soup pot, sweat carrot, onion, celery, mushrooms and garlic in olive oil. Grate the ginger into the pot and give it a stir. Be careful not to let the garlic burn. When onion starts to become translucent, add kale. The kale should fill the whole pot. Let the kale sit on top of the veggies. Add the veggie broth and dissolved miso, then cover. Let steam for a few minutes, or until the kale has reduced by about half or two thirds in bulk. Give the whole thing a stir to distribute the veggies with the kale. Add the beans and water and give it another stir. Add red pepper flakes and grind some black pepper into the stew. Simmer for 5 or 10 minutes. Taste the stew, correct any seasoning.
This hearty stew is best served hot with some crusty bread. I recommend a whole grain artisan bread.
I don't have the exact nutrition info, but this one is pretty healthy. Between the kale, garlic, beans, ginger and miso, you have a complete meal with enough protein, carbs, fiber and most importantly, flavor. This is a low fat stew with only a splash of oil in the whole thing.