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


Welcome to a delightful culinary adventure with our Black Bean, Hominy, and Kale Stew! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it an ideal choice for anyone seeking a healthy and satisfying meal. Packed with protein-rich black beans and fiber-filled hominy, this stew is a fantastic vegetarian option that is also gluten-free, ensuring that everyone can enjoy it without worry.

The combination of fresh ingredients, including the earthy poblano chiles and zesty tomatillos, creates a symphony of flavors that will tantalize your taste buds. The addition of kale not only enhances the nutritional profile but also adds a lovely texture to the stew. With a preparation time of just 32 minutes, this dish is perfect for a quick lunch or a cozy dinner, making it a versatile choice for any occasion.

Each serving is a wholesome 311 calories, allowing you to indulge without the guilt. The creamy touch of reduced-fat sour cream and the sharpness of white cheddar cheese elevate this stew to a new level of comfort food. Whether you're looking to impress guests or simply enjoy a nourishing meal at home, our Black Bean, Hominy, and Kale Stew is sure to become a favorite in your recipe repertoire. Dive in and savor the goodness!

Ingredients

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