Bean, Kale and Egg Stew

  • prep: 10 min
  • cook: 25 min
  • total: 35 min
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  • servings:
  • Summary

    This easy vegetarian weeknight meal is packed with protein--an impressive 28 grams per serving--thanks to the beans, eggs, kale, cheese and whole-grain bread. It's also super high in vitamin C, calcium and iron.

    Ingredients

    • 2 tablespoons olive oil
    • 1/2 small red onion, chopped
    • Two 15-ounce cans kidney or pinto beans, one can drained and rinsed, one can liquid reserved
    • 1 1/2 cups low-sodium chicken or vegetable broth 
    • 2 teaspoons low-sodium soy sauce
    • Kosher salt and freshly ground black pepper
    • 1 bunch kale, stemmed and torn into 2-inch pieces (about 10 cups)
    • 4 large eggs
    • 4 slices whole-grain bread
    • 2 ounces sharp Cheddar, grated (about 1/3 cup)
    • Your favorite hot sauce, for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 303 % Daily Value *
    • Total Fat: 11 g 17.27%
    • Saturated Fat: 3 g 12.9%
    • Trans Fat: 0 g %
    • Cholesterol: 8 mg 2.75%
    • Sodium: 704 mg 29.32%
    • Calcium: 107 mg 10.71%
    • Potassium: 9 mg 0.27%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 9.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 39 g %
    • Dietary Fiber: 8 g 33.2%
    • Sugar: 4 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 1.64%
    • Vitamin C 1.64%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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