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Meatless Monday: Potato, Beans and Vegetable Stew

Good morning and a happy Monday to you all.  I hope everyone had an enjoyable Thanksgiving.  I hope you did manage to get some rest and take a little time out from your busy schedules to enjoy some well deserved downtime with family and friends.  It was a busy Thanksgiving for me as we hosted Thanksgiving this year, but it was enjoyable spending time with family and friends.  I did manage to take some time off over the weekend to relax and unwind which was great.  We all need quiet time to regroup and refocus.  

Today’s meatless Monday: potato, beans and vegetable stew is a staple for me.  I would often throw this together when I need to make a quick, but healthy meal using pantry staples like potatoes, beans, and whatever green leafy veggies that I have in the refrigerator that need to be used up.  For this recipe, I happened to have swiss chard, kale and radish leaves on hand, but you can use any green leafy vegetable you have on hand.

Since I’m part of a CSA, I often receive beautiful tender greens attached to my vegetables such as beet greens or radish greens.  Some supermarkets don’t offer these leafy tops (such a shame), but if you shop at your local farmer’s market, they will often leave the leafy tops on the vegetables so you get to enjoy them.  They don’t last very long, so I often try to use them up by tossing them as the final ingredient in a stew or soup just to wilt them down a bit, or chopped in a salad. 

If you have overindulged over the holidays, as most of us sometimes do, eating meals with green leafy vegetables, placing them in a morning smoothie or a lunch salad can help to start detoxing the body.

Green vegetables are high in antioxidant and anti- inflammatory properties.  They are also a great source of fiber, nutrients, enzymes, vitamins (K, C, E), beta carotine, lutein, zeaxanthin and quercetin just to name a few.  Together they all play important roles in regulating body functions, prevention of disease and removing toxins from the body.

When paired with beans and quinoa which are high in fiber, protein and other nutrients, this meal packs a nutritional punch.  Remember to drink lots of water and fluids (try my orange ginger mint tea) to hydrate and flush excess toxins out of the body, and you will be well on your way to recovering from holiday over indulgence.  

So lets prepare this meal.

Wash, chop and prepare scallions, potatoes, leafy greens and cabbage and set aside.  Wash and drain beans and set aside.  Dice fresh tomatoes or empty the contents of diced canned tomatoes in a small bowl and set aside.

In a large heated pan add oil and saute the scallions for 1 to 2 minutes or until tender and fragrant.

Add the potatoes with the scallions and toss together on medium – high heat for 3 to 4 minutes. Toss frequently to lightly brown the potatoes and to prevent sticking.
Next, add the diced tomatoes with its juices to the pan.

Add the water and vegetable bouillon or vegetable broth and the kidney beans.  Stir, cover, reduce heat to medium – low and cook for 25 to 30 minutes or until the potatoes are cooked and tender.

Once the potatoes are tender, add the green vegetables, salt and freshly ground black pepper to taste. Cover and steam for 3 to 4 mins. Remove the lid and add the squeezed lemon or lime juice to complete the dish.

Your dish is now ready to be served.  I paired it with quinoa however, this dish also pairs well with rice or a great crusty bread for a lighter meal.  Enjoy!!!

5.0 from 1 reviews
Meatless Monday: Potato, Beans and Vegetable Stew
 
Prep time
Cook time
Total time
 
Author:
Cuisine: Dinner
Serves: 4
Ingredients
  • 1 scallion- chopped
  • 1 large potato- cubed
  • 1 can of diced tomatoes and liquid (no salt) or 2 large tomatoes- washed and diced
  • 1 can kidney beans (drained and rinsed) or 1½ cups cooked kidney beans
  • ½ cup water + ½ teaspoon vegetable bouillon or ½ cup vegetable broth
  • ½ large savoy cabbage or a small savoy cabbage- chopped
  • 4 cups chopped swiss chard
  • 4 cups chopped kale
  • 1 cup chopped radish leaves
  • Salt and freshly ground black pepper- to taste
  • Juice of 1 lime or lemon (4 tablespoons)
Instructions
  1. Wash, chop and prepare scallions, potatoes, leafy greens and cabbage and set aside.
  2. Wash and drain beans and set aside
  3. Dice fresh tomatoes or empty the contents of diced canned tomatoes in a small bowl and set aside.
  4. In a large heated pan add oil and saute the scallions for 1 to 2 minutes or until tender
  5. Add the potatoes and toss with the scallions on medium - high heat for 3 to 4 minutes
  6. Toss frequently to brown potatoes and to prevent sticking
  7. Add the diced tomatoes with its juices
  8. Add water and vegetable bouillon or vegetable broth and kidney beans
  9. Stir, cover, reduce heat to medium - low heat and cook for 25 to 30 minutes
  10. Once the potatoes are cooked and tender, add the green vegetables, salt and freshly ground black pepper to taste
  11. Cover and steam for 3 to 4 mins
  12. Remove lid and add squeezed lemon or lime juice to finish the meal
  13. Serve with quinoa, rice or crusty bread
  14. Enjoy!!!

 

 

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6 Comments

  1. December 12, 2015    

    Just those pictures already has me drooling!! This looks too good. I love all these Meatless Monday posts – It’s so hard to decide on one though!

    • December 13, 2015    

      Awww thank you so much Megan. That means a lot. 🙂

  2. December 9, 2015    

    I love this kind of dish, so easy, healthy and versatile. I make something similar quite often and throw in whatever happens to be in the fridge or freezer.

    • December 10, 2015    

      You are so right Adina. It is the perfect way to use up those extra vegetables and greens. 🙂

  3. Yvonne Yvonne
    November 30, 2015    

    I love Wholesome and Savory Eats. Love all the dishes described. Very nice site. Kudos to you Leslyn. Keep up the good work.
    Happy cooking!!!!

    • December 3, 2015    

      Thanks for the love mum 🙂

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