Mediterranean kale and freekeh stew
- 2 tablespoons olive oil
- 1 cup diced onion
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup diced red capsicum
- 2 bay leaves
- 1 teaspoon dried mixed herbs
- 4 cloves garlic, finely chopped
- 2 cups reduced-salt vegetable stock
- 1 cup freekeh, rinsed
- 400g can no-added-salt diced tomatoes
- black pepper
- 4 cups baby kale (see tips)
- 400g can no-added-salt cannellini beans, rinsed and drained
- ½ cup chopped fresh parsley, plus extra to garnish
- 1 lemon, juice only
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1 In a large, heavy-based pot, heat oil over medium. Add onion, carrot, celery, capsicum, herbs and garlic and sauté until tender.
2 Stir in stock, 1 cup water, freekeh and tomatoes. Season with pepper and bring to the boil. Reduce heat, cover and simmer for 15 minutes.
3 Stir in kale and beans and cook, covered, for a further 10 minutes, until freekeh is tender.
4 Stir in parsley and lemon juice. If needed, add a little extra water.
5 Serve immediately, sprinkled with extra parsley.
Make it gluten free: Use brown rice instead of freekeh and check stock is gluten free.
Instead of baby kale, you can use mature kale leaves with hard spines removed.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
Total fat 9g
–Saturated fat 2g
Dietary fibre 15g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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