Gluten-Free Mediterranean Bean, Quinoa & Kale Stew

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Prep time: 20 mins
Cook time: 15 mins
Calories: 287

This springtime gluten-free stew is hearty enough to stand alone as dinner. Don’t be put off by the lengthy ingredient list as it all comes together quickly.

Gluten-Free Mediterranean Bean

Photo by Matthew Kadey

MAKES 6 SERVINGS.

Ingredients:

1 tablespoon canola oil or grapeseed oil
1 yellow onion, chopped
½ teaspoon salt
8 ounces crimini mushrooms, caps cut into quarters
2 celery stalks, chopped
2 medium carrots, chopped
2 garlic cloves, minced
2 tablespoons tomato paste
2 teaspoons dried thyme
¼ teaspoon red chili flakes, optional
¼ teaspoon black pepper
1 cup white wine
4 cups gluten-free low-sodium

Gluten-Free Vegetable Broth

1 (14-ounce) can diced tomatoes
½cup uncooked quinoa
1 (14-ounce) can cannellini beans, drained and rinsed
5 cups torn curly or Tuscan kale leaves
2 tablespoons red wine vinegar
1 cup chopped parsley, for garnish

Directions:

1. Heat oil in a large saucepan over medium heat. Add onion and salt and heat 6 minutes or until onion is soft and darkened. Add mushrooms, celery, carrots and garlic to pan and cook 3 minutes. Stir in tomato paste, dried thyme, chili flakes (if using) and black pepper and heat 30 seconds.

2. Place wine in pan, increase heat to medium-high and simmer 2 minutes. Add broth, tomatoes and quinoa to pan. Return to a boil, lower heat to low and simmer covered 15 minutes or until quinoa is tender. Stir in beans, kale and red vinegar and heat 1 minute.

3. Ladle soup into serving bowls, garnish with parsley and serve.

Each serving contains 287 calories, 4g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 320mg sodium, 47g carbohydrate, 9g fiber, 8g sugars, 12g protein, 18Est GL.

Contributing chef Matthew Kadey, RD, (rocketfuelfoods.net) is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

1 serving contains 287 calories, 4g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 320mg sodium, 47g carbohydrates, 9g fiber, 8g sugars, 12g protein.