Mediterranean kale and freekeh stew
Nutrition Info.(per serve)
- 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
Total fat 9g
Saturated fat 2g
Dietary fibre 15g
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.
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