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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A Healthy Twist on a French Classic

I find bison a better alternative to beef, because bison are grass-fed and industry standards don’t allow the use of hormones or routine antibiotics, which are often given as growth promoters to cattle.

Meatballs are usually associated with spaghetti sauce, but this recipe takes them to another level, rich, hearty and satisfying.

My daughter eats just about everything, but she balked at the wine sauce, so here are two options to make it child friendly:

– Omit the brandy and replace 1 cup of wine with another cup of beef broth for a total of 2 cups of broth. It tastes much lighter. Some adults might prefer it this way too.

– Reserve some of the baked meatballs and serve them to children without the sauce.

My favorite way to serve this is with rice, but is also pairs nicely with roasted potatoes, or even noodles with poppy seeds in a goulash-like style.

Bison Meatball Bourguignon
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Servings
4 - 6
Servings
4 - 6
Bison Meatball Bourguignon
Print Recipe
Servings
4 - 6
Servings
4 - 6
Ingredients
Meatballs
  • 3/4 cup oats old-fashioned
  • 1 1/2 pounds bison ground
  • 2 eggs large, beaten
  • 1/4 cup red onion finely chopped
  • 2 tablespoons parsley fresh, finely chopped
  • 2 tablespoons thyme optional, finely chopped
  • 1 1/2 teaspoons salt kosher
  • 1/2 teaspoon black pepper coarsely ground
Bourguignon sauce
Adjust servings:
Units:
Instructions
  1. To make the meatballs, mix all the meatball ingredients—oats, ground bison, eggs, onion, parsley, salt, and pepper and mix well. Cover and refrigerate for at least 15 minutes or up to 4 hours.
  2. Position a rack in the center of the oven and preheat to 375°F. Lightly oil a metal roasting pan.
  3. Using your wet hands rinsed under cold water, shape the meat mixture into 18 equal meatballs. Arrange in the roasting pan and bake until lightly browned, 20 to 25 minutes.
  4. Transfer the meatballs to a plate.
  5. Meanwhile, start the sauce. Heat canola oil and butter in large saucepan over medium heat and add the mushroom and onion. Stir occasionally, until browned, about 7–8 minutes. Stir in the carrot. Sprinkle with the flour and stir well. Stir in broth, wine, brandy, tomato paste, and thyme and bring to a boil. As soon as it boils, reduce to low heat and simmer until lightly thickened, about 10 minutes, checking periodically to make sure it does not dry. Add a couple of tablespoons of water if needed.
  6. Return the meatballs to saucepan and cook another 10–15 minutes. Season with salt and pepper.
  7. Serve hot, sprinkled with parsley.
Recipe Notes

Adapted from Epicurious: Beef Meatballs Bourguignon

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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
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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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