Looking for a dish that’s as delicious as it is nourishing? You’ve found it! This Stewed Tomatoes with Kale and Garlic is a vibrant, comforting meal that comes together in minutes. It’s a powerhouse of nutrients, pairing vitamin C-rich tomatoes with iron-packed kale for maximum absorption. Simple, savory, and incredibly satisfying, this recipe is a weeknight winner you’ll make again and again.
Ingredients
• Makes 4 1/2 cups / 1.125 L
• 1 tablespoon / 15 mL coconut or olive oil
• 1 large onion, diced
• 4 cups / 1 L chopped fresh or canned tomatoes
• 4 cloves garlic, chopped
• 1 teaspoon / 5 mL dried basil
• 1 teaspoon / 5 mL dried thyme
• 1/2 teaspoon / 2 mL salt
• 1/4 teaspoon / 1 mL black pepper
• 8 cups / 2 L sliced kale, tough stems removed
Instructions
1. Heat the oil in a large pot over medium heat.
2. Add the onion and cook for 3 minutes or until translucent.
3. Stir in the tomatoes, garlic, basil, thyme, salt, and pepper.
4. Cover and cook for 3 to 5 minutes, until the tomatoes break down into a chunky, sauce-like texture.
5. Add the kale greens to the pot.
6. Partially cover and cook, stirring frequently, for another 3 to 5 minutes or until the kale is tender to your liking.
Nutritional Information
• Nutritional Highlights
• Per 1 cup / 250 mL serving
• Calories: 136
• Protein: 6 g
• Calcium: 210 mg
• Iron: 3 mg
• Potassium: 1024 mg
• Vitamin A: 1041 mcg
• Vitamin C: 175 mg
Pro Tips
• Boost the protein by stirring in a can of drained and rinsed chickpeas or white beans along with the kale.
• For a little kick, add a pinch of red pepper flakes with the garlic and herbs.
• Serve this dish over quinoa, brown rice, or creamy polenta for a complete and hearty meal.
FAQ
Q: How can I add more protein to this dish
A: To make this a more protein-rich vegetarian meal, simply follow the pro tip and stir in a can of drained and rinsed chickpeas or white beans (like cannellini) along with the kale. This easily boosts the protein and fiber content.
Q: Can I use a different green instead of kale
A: Yes, this recipe is very flexible. You can substitute kale with other hearty greens like Swiss chard or collard greens. If you use a more tender green like spinach, add it during the last minute of cooking, as it will wilt very quickly.
Q: Is this recipe vegan
A: This recipe is vegan as written, provided you use coconut oil or another plant-based olive oil. All other ingredients are naturally plant-based.
Q: How should I store and reheat leftovers
A: Store any leftovers in an airtight container in the refrigerator for up to 4 days. You can reheat it gently in a pot on the stovetop or in the microwave until warmed through. The flavors often taste even better the next day.
