Spicy Kale and Garbanzo Stew

This hearty chili-like stew is loaded with flavor. It’s delicious the first night, even tastier the next day and is one of my favorites to freeze for weeknights when I won’t have time to cook dinner. The trick is to remember to take it out of the freezer and defrost for dinner!

It can easily be a one-dish meal as is, but sometimes I serve it over couscous or mix in leftover grains (barley, rice, quinoa).

Serve it with dollop of plain Greek yogurt and some chopped parsley or cilantro on top.

Spicy Kale and Garbanzo Stew
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Servings
8 servings
Servings
8 servings
Spicy Kale and Garbanzo Stew
Print Recipe
Servings
8 servings
Servings
8 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. In a medium saucepan heat oil and cook the onions over moderate heat, stirring occasionally, until they become translucent. Add garlic and bell peppers and cook, stirring, for 5 minutes
  2. Add all remaining ingredients and bring the liquid to a boil. Turn down heat simmer the stew, stirring ocassionally, for 45 minutes.
  3. Add the kale and cook another 5 – 10 minutes just until the kale wilts.
  4. Season with salt and pepper.
  5. Serve the stew on the couscous or rice, with a dollop of yogurt if desired.
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Asparagus and Barley “Risotto” with Tomatoes

Fresh, tender asparagus says “Hello Spring!” in a most deliciously way. Buying local means buying seasonal. Shopping at the local Farmer’s Market past couple years has become a marvelous way to connect with nature.

Ditto on the tomatoes.  The sun-ripe flavor of local fresh tomatoes is burst of sunshine in the mouth, utterly incomparable to the grocery store variety shipped from thousands of miles away. Because we are in Texas, tomatoes come early.

Asparagus and sunshine tomatoes join whole-grains for a nourishing meal in this recipe. I made it both as a one-dish dinner for weeknights and also as a lovely side dish with roasted fish fillets or sauteed chicken breasts and the Spinach Orange Salad or any green salad.

Variations:

  • Vegan: skip the Parmesan
  • Replace asparagus with green beans or broccoli
  • Replace barley with short-grain brown rice
Barley and Asparagus Risotto
Print Recipe
Servings Prep Time
4 servings 15 minutes
Cook Time
45 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
45 minutes
Barley and Asparagus Risotto
Print Recipe
Servings Prep Time
4 servings 15 minutes
Cook Time
45 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
45 minutes
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Trim one-inch off the asparagus ends and cut into bite-size pieces.
  2. Over medium heat, warm up extra-virgin olive oil in saucepan. Add onion; sauté until transparent about 5 minutes. Add barley and garlic and toast 3 minutes, mixing occasionally. Add 2 cups broth and bring to a boil; reduce heat to medium-low, cover and simmer until liquid is absorbed, stirring frequently, about 7 minutes.
  3. Mix in 2 more cups broth and simmer over low heat until absorbed, stirring occasionally. Add 2 more cups broth and simmer until barley is tender and creamy but still slightly firm to bite, stirring frequently and adding more broth if mixture is dry, about 35 minutes. If it is dry, add another 1/2 cup of broth and place the asparagus on top, cover and steam asparagus for 8 - 10 minutes or until crisp-tender.
  4. Add tomatoes; stir in gently until heated through, about 3 minutes.
  5. Mix in cheese, arugula and lemon peel. Season with salt and pepper. Serve
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A fun twist on traditional spaghetti

[su_expanding_quote alignment=”right” source_author=”Dr. Joel Fuhrman (author of Super Immunity and Eat to Live)” source_title=”DrFuhrman.com” affiliate_link=”http://www.drfuhrman.com/library/fight_breast_cancer_with_gbombs.aspx” full_quote=”In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (which equates to about one button mushroom per day) had a 64% decreased risk of breast cancer! All types of mushrooms have anti-cancer properties. Plus, mushrooms are unique in that they contain aromatase inhibitors—compounds that can block the production of estrogen. Aromatase inhibitors are thought to be largely responsible for mushrooms’ preventive effects against breast cancer. Even the most commonly eaten mushrooms (white, cremini, and Portobello) have high anti-aromatase activity.” short_quote=”In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day had a 64% decreased risk of breast cancer”]

There are two categories of squash: summer and winter, identified by the time of year each is at its peak in flavor. Spaghetti squash, with its flesh that can be fluffed into pasta-like threads, fits in the winter category. All squash are in the pumpkin family, identified as a super food because of their high nutritional value.

[su_expanding_quote alignment=”full” source_author=”” source_title=”Food Facts” affiliate_link=”http://foodfacts.mercola.com/spaghetti-squash.html” full_quote=”Spaghetti squash contains about 457 percent of the recommended daily intake of vitamin A and 52 percent of vitamin C, which can help prevent free radical damage to cells. Other antioxidants found in this squash variety are beta-carotene, lutein, and zeaxanthin, which are all linked to healthy vision and optimal eye health.

Spaghetti squash is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function. Potassium, a mineral that maintains proper muscle and nerve function, is also present in spaghetti squash, making it helpful for people with high blood pressure. Manganese, a mineral that assists in bone and tissue heath, metabolism, calcium absorption, and nerve function, is another key component. Spaghetti squash also contains the essential minerals calcium, iron, phosphorus, and zinc.” short_quote=”Spaghetti squash contains about 457 percent of the recommended daily intake of vitamin A and 52 percent of vitamin C”]

Spaghetti Squash Marinara Bowls
Print Recipe
This is a fun twist on traditional spaghetti.
Servings
4
Servings
4
Spaghetti Squash Marinara Bowls
Print Recipe
This is a fun twist on traditional spaghetti.
Servings
4
Servings
4
Ingredients
Roasted spaghetti squash
Meat sauce
Adjust servings:
Units:
Instructions
Roast spaghetti squash
  1. Preheat oven to 400F.
  2. Brush spaghetti squash with olive oil, season with salt and pepper.
  3. Roast, skin side up in oven until tender, about 30 minutes.
  4. Remove from oven, cool slightly and fluff with fork, scraping away from skin and making a “bowl” of the spaghetti squash.
Meat sauce
  1. While the squash is roasting, heat 2 tablespoon canola oil in a medium sauce; cook the turkey, mixing occasionally, about 10 minutes. Remove turkey from skillet and set aside.
  2. Heat 1 tablespoon canola oil in the same sauce pan over medium heat. Add onion and mushrooms and cook until onion is translucent and mushrooms brown—about 8 minutes. Add the garlic and cook, stirring, another 2 – 3 minutes.
  3. Add the turkey, tomatoes, tomato paste, oregano, basil, and red pepper. Bring to a boil, reduce the heat to low , cover and simmer about 15 minutes. Season with salt and pepper.
  4. Mix Parmesan and Mozzarella in a small bowl.
  5. Scoop meat sauce into spaghetti squash “bowls.” Spread cheese on top.
  6. Bake at 450 for 6 – 8 minutes until cheese is melted.
Recipe Notes

Variations

  • For a vegetarian meal, skip the ground turkey, or replace it with 1 cup cooked lentils.
  • Replace ground turkey with grass-fed ground beef, ground bison or turkey sausage.
  • You can leave out the mushrooms; I include mushrooms whenever I can because they have proven cancer-fighting properties.

A Color My Food Original Recipe

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