The Crisper Whisperer: Suddenly Stew

Gluten Free
Very Healthy
Health score
100%
The Crisper Whisperer: Suddenly Stew
60 min.
8
244kcal

Suggestions


Welcome to "The Crisper Whisperer: Suddenly Stew," a delightful and nourishing dish that transforms humble ingredients into a hearty meal bursting with flavor. This gluten-free stew is not only incredibly healthy but also a feast for the senses, making it perfect for any occasion. With a health score of 100, you can indulge guilt-free while savoring every spoonful.

Imagine the aroma of sautéed onions and carrots wafting through your kitchen, mingling with the rich scent of garlic and herbs. As you prepare this stew, you'll find yourself captivated by the vibrant colors of lacinato kale and the satisfying texture of chickpeas, all simmered together in a savory broth. The addition of whole peeled tomatoes and a hint of crushed red pepper flakes brings a delightful warmth that will comfort you on even the chilliest of days.

This recipe serves eight, making it an ideal choice for family gatherings or meal prep for the week ahead. With just 244 calories per serving, it’s a nourishing option that doesn’t compromise on taste. Whether you enjoy it as a soup, antipasti, starter, or snack, "Suddenly Stew" is sure to become a staple in your culinary repertoire. So grab your pot and Dutch oven, and let’s create a dish that not only satisfies your hunger but also nourishes your body and soul!

Ingredients

  • 0.8 cup brown rice uncooked
  • 31 ounce garbanzo beans canned
  • 28 ounce canned tomatoes whole with their juices peeled canned
  • medium carrots diced
  • cloves garlic chopped
  • teaspoon herbs de provence dried
  • bunches destemmed lacinato/dinosaur kale chopped
  • tablespoon olive oil 
  • piece parmesan 
  • 0.5 teaspoon pepper dried red crushed
  • tablespoon tomato paste 
  • cups vegetable stock homemade
  • medium onion diced yellow

Equipment

  • pot
  • dutch oven

Directions

  1. In large Dutch oven, heat olive oil over medium heat.
  2. Add onions and carrots and cook, stirring occasionally until starting to soften, about 5 minutes.
  3. Add garlic and cook, stirring, one minute more.
  4. Add rice and stir to coat lightly with oil.
  5. Add tomato paste and cook, stirring, for one minute.
  6. Add tomatoes, crushing each between your fingers. Then add stock, herbes de Provence, red pepper flakes and cheese rind. Stir to combine. Bring to a boil over high heat, then cover tightly, reduce heat to maintain a simmer, and cook for 25 minutes.
  7. Add kale and chickpeas, re-cover pot, raise heat to return liquid to boil, then reduce heat and simmer 15 minutes more.
  8. Serve hot, sprinkled with grated cheese if desired.

Nutrition Facts

Calories244kcal
Protein15.75%
Fat19.73%
Carbs64.52%

Properties

Glycemic Index
43.99
Glycemic Load
13.74
Inflammation Score
-10
Nutrition Score
31.318695556777%

Flavonoids

Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
16.62mg
Kaempferol
31.75mg
Myricetin
0.08mg
Quercetin
18.62mg

Nutrients percent of daily need

Calories:244.05kcal
12.2%
Fat:5.65g
8.7%
Saturated Fat:0.74g
4.64%
Carbohydrates:41.59g
13.86%
Net Carbohydrates:31.3g
11.38%
Sugar:5.85g
6.5%
Cholesterol:0.09mg
0.03%
Sodium:990.44mg
43.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.15g
20.3%
Vitamin K:272.8µg
259.81%
Vitamin A:11021.36IU
220.43%
Manganese:2.19mg
109.63%
Vitamin C:75.95mg
92.06%
Vitamin B6:0.9mg
45.17%
Fiber:10.29g
41.17%
Calcium:266.31mg
26.63%
Magnesium:94.36mg
23.59%
Iron:4.1mg
22.76%
Folate:88.47µg
22.12%
Potassium:753.53mg
21.53%
Phosphorus:209.48mg
20.95%
Vitamin B2:0.34mg
19.86%
Copper:0.35mg
17.69%
Vitamin B1:0.26mg
17.18%
Vitamin B3:2.75mg
13.76%
Vitamin E:1.67mg
11.14%
Zinc:1.65mg
11.02%
Vitamin B5:0.87mg
8.7%
Selenium:3.48µg
4.97%