Black Bean, Hominy, and Kale Stew

Vegetarian
Gluten Free
Very Healthy
Health score
60%
Black Bean, Hominy, and Kale Stew
32 min.
6
311kcal

Suggestions


If you're looking for a hearty and wholesome meal that fits perfectly into your vegetarian lifestyle, look no further than our Black Bean, Hominy, and Kale Stew. Bursting with vibrant flavors and packed with nutrients, this stew is not just very healthy, but also gluten-free and incredibly satisfying. Each bowl is a celebration of wholesome ingredients, including earthy black beans, tender hominy, and nutrient-rich kale, all simmered together to create a comforting dish that warms the soul.

With a preparation time of just 32 minutes, this recipe is perfect for busy weeknights or leisurely weekend lunches. The combination of spices, such as cumin and ground red pepper, infuses this stew with a delightful kick, while the creamy texture of reduced-fat sour cream and the sharpness of cheddar cheese add delicious depth. Whether you're serving it up for dinner or packing it for lunch, this stew is versatile enough to please everyone at the table.

Experience the robust flavors and wholesome goodness when you create this delicious stew. It's more than just a meal; it's a nourishing embrace in a bowl that invites you to savor each bite. Let’s get cooking and indulge in the delightful symphony of colors and tastes that this Black Bean, Hominy, and Kale Stew has to offer!

Ingredients

  • 31 ounce black beans unsalted rinsed drained canned
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • teaspoons ground cumin 
  • 0.1 teaspoon ground pepper red
  • 15 ounce hominy rinsed drained canned
  •  jalapeno minced seeded
  • ounce kale packed chopped ( 4 cups)
  • tablespoons cream sour reduced-fat
  • teaspoons olive oil 
  • 1.5 cups onion chopped
  •  poblano pepper 
  • 0.3 teaspoon salt 
  • 0.5 cup cheddar cheese shredded white
  • ounces tomatillos halved ( 4)
  • cups vegetable stock organic

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • ladle
  • aluminum foil
  • broiler
  • dutch oven

Directions

  1. Preheat broiler to high.
  2. Place poblano chiles on a foil-lined baking sheet. Broil 7 minutes on each side or until blackened and charred.
  3. Place in a paper bag; fold to close tightly.
  4. Let stand 15 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes; coarsely chop. Set aside.
  5. While poblano chiles roast, place the tomatillos in a food processor, and process until smooth. Set aside.
  6. Heat a Dutch oven over medium heat.
  7. Add oil to pan; swirl to coat.
  8. Add onion and jalapeo; saut 5 minutes or until tender, stirring occasionally.
  9. Add garlic and cumin; saut 1 minute, stirring constantly.
  10. Add tomatillos, broth, and next 4 ingredients (through kale); bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until vegetables are tender.
  11. Add roasted poblanos and hominy; cook for 2 minutes or until heated through. Ladle into each of 4 shallow bowls; top evenly with sour cream and cheese.
  12. Sprinkle with cilantro.

Nutrition Facts

Calories311kcal
Protein18.62%
Fat22.63%
Carbs58.75%

Properties

Glycemic Index
45.33
Glycemic Load
1.86
Inflammation Score
-10
Nutrition Score
30.267391165961%

Flavonoids

Apigenin
0.01mg
Luteolin
1.91mg
Isorhamnetin
10.92mg
Kaempferol
17.98mg
Myricetin
0.03mg
Quercetin
18.02mg

Nutrients percent of daily need

Calories:310.93kcal
15.55%
Fat:8.08g
12.44%
Saturated Fat:3.16g
19.72%
Carbohydrates:47.23g
15.74%
Net Carbohydrates:31.54g
11.47%
Sugar:6.91g
7.68%
Cholesterol:13.62mg
4.54%
Sodium:1470.32mg
63.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.97g
29.93%
Vitamin K:158.15µg
150.62%
Vitamin C:81.98mg
99.38%
Vitamin A:4453.41IU
89.07%
Fiber:15.69g
62.75%
Manganese:0.84mg
42.19%
Folate:132.19µg
33.05%
Phosphorus:295.61mg
29.56%
Iron:4.79mg
26.62%
Calcium:262.55mg
26.25%
Potassium:876.93mg
25.06%
Magnesium:97.63mg
24.41%
Vitamin B2:0.41mg
24.04%
Vitamin B1:0.32mg
21.52%
Copper:0.41mg
20.54%
Vitamin B6:0.33mg
16.68%
Zinc:2.34mg
15.62%
Vitamin B3:2.41mg
12.03%
Selenium:7.99µg
11.42%
Vitamin E:1.02mg
6.78%
Vitamin B5:0.61mg
6.14%
Vitamin B12:0.15µg
2.5%
Source:My Recipes