Turkey, Kale and Bean Stew

Turkey, Kale & Bean Stew

Serves: 6

Happy Monday! I hope you had a great weekend! We were blessed with some warmer temperatures yesterday, thank goodness! After all the rain and snow it was nice to feel the sun again! The next few days are supposed to be in the low 60′s here which I am really excited about, but then the dreaded cold is headed back this way by mid week! So, to make sure you stay warm during those upcoming chilly days, I decided to share a hearty stew recipe with you! It is extremely simple and the ingredients can be swapped for any of your favorite veggies!

Fit Ingredients

• 1 box (26oz) Pomi tomatoes (or any unsalted canned chopped tomato)
• 1 1/2c (292g) unsalted Garbanzo beans, drained
• 5 oz sliced portobello mushrooms
• 1 gigantic handful of kale
• 1/2c diced onion, shallot and garlic (I used a pre chopped package from Trader Joe’s that had all 3 in it)
• 6 oz 99% fat free ground turkey breast (or meat of choice or TVP for my vegetarians)
• 4 tbs Frontier salt free Pizza seasoning*
• 1 tbs Frontier Salt Free Italian Seasoning*
• 8-16oz water (depending on how thick you want it)
• Salt & Pepper, to taste

*Can be purchased at Whole Foods or some local grocery stores.

Directions

1. Spray the bottom of a large pot with non stick spray (or use 1 tsp oil of choice).

2. Set your pot over medium heat and cook your ground turkey and onion/shallot/garlic for 4-5 minutes or until onions soften.

3. Add your portobello mushrooms to your ground turkey. Cook for an additional 2-3 minutes.

4. Add in your tomatoes, garbanzo beans, pizza seasoning, italian seasoning and S&P. Cook for 2-3 minutes.

5. Add in your kale and 8-16oz of water. (The amount of water you use will depend on how thick you want you stew. I like mine very heavy, almost like a chili, so I used 8oz)

6. Turn the heat down to low and simmer for 15-20 minutes.

7. Serve with a side of fresh crusty bread or some flax crackers (like me )

So how did it turn out? DELICIOUS!!! I wanted a hearty soup last Wednesday during the snow and dug through my cabinets to see what I had (I don’t eat canned soup). This was the end result! It was slightly spicy from the pizza seasoning, thick and chunky from the veggies, beans and turkey and 100% filling! It satisfied that warm comfort food craving I had on a cold winters day! I had a second bowl the next day that I topped with some greek yogurt for an afternoon snack! The greek yogurt gave it an amazing creamy texture that made me wish I has used it in the entire recipe!

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Nutrition: ( per 1 out of 6 servings without added salt)*

Calories: 118.0, Protein: 9.8g, Carbs: 10.9g, Fat: 3.9g (1g Saturated), Sodium:72mg, Fiber: 3g (Net Carbs: 7.9g)

*This recipe makes 6 average size bowls, you can divide it into 4 bigger servings as I did or even 2 servings if you are using it as a main course!

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Tagged as: dinner, Fiber, High Protein, Kale and Bean Stew, Low Calorie, Low Carb, Low Fat, Low Sodium, lunch, main dish, Snack, soup, Turkey