Mediterranean kale and freekeh stew

Summary

Mediterranean kale and freekeh stew: a vibrant, health-packed dish perfect for the wellness aficionados out there. Ever wondered about the perfect union of taste and nutrition? Dive into this article, where you’ll unravel a recipe bursting with zesty Mediterranean flavors, combined with the heartiness of kale and the wholesomeness of freekeh.

Ingredients

• Kale: 2 cups (about 150g) [imperial] (500ml [metric])
• Freekeh: 1 cup (200g) [imperial] (240ml [metric])
• Olive oil: 2 tablespoons [imperial] (30ml [metric])
• Onion, finely chopped: 1 medium-sized
• Garlic cloves, minced: 2
• Vegetable broth: 4 cups (1 quart) [imperial] (950ml [metric])
• Tomatoes, diced: 1 cup (200g) [imperial] (240ml [metric])
• Red bell pepper, chopped: 1
• Carrots, diced: 2 medium-sized
• Cumin: 1 teaspoon [imperial] (5ml [metric])
• Coriander: 1 teaspoon [imperial] (5ml [metric])
• Salt & pepper: to taste

Time for Preparation: 15 minutes
Time for Cooking: 40 minutes
Total Time: 55 minutes

Serves: 4

Nutritional Facts (per serving)

• Calories: 260
• Protein: 9g
• Carbs: 49g
• Dietary Fiber: 10g
• Sugars: 6g
• Total Fat: 6g
• Saturated Fat: 1g
• Sodium: 300mg

Instructions

1. Begin by rinsing the freekeh thoroughly under cold water.
2. In a large pot, heat up 2 tablespoons of olive oil on medium heat.
3. Add the finely chopped onion, stirring until translucent – around 3-4 minutes.
4. Mix in the minced garlic and sauté for another 1-2 minutes.
5. Stir in the diced tomatoes, chopped red bell pepper, and diced carrots.
6. Next, pour in the vegetable broth, ensuring that all ingredients are well-covered.
7. Add the rinsed freekeh, ensuring it’s well submerged in the broth.
8. Sprinkle in the cumin, coriander, salt, and pepper. Mix well.
9. Reduce the heat to low, allowing the Mediterranean kale and freekeh stew to simmer for about 30 minutes.
10. Once the freekeh is tender, toss in the kale, stirring for an additional 5-7 minutes until it’s softened but still vibrant in color.

Tips

1. Freekeh tends to absorb a lot of liquid. If your stew looks too thick, add in extra vegetable broth to reach your desired consistency.
2. You can add a squeeze of fresh lemon juice before serving for an added zing.
3. If you’re not a fan of kale, spinach can be a great alternative!

Serving Suggestions

• Ladle your piping hot Mediterranean kale and freekeh stew into bowls.
• Serve with a slice of crusty whole-grain bread on the side for dipping.
• A sprinkle of feta cheese or a dollop of Greek yogurt can enhance the Mediterranean flair.
• Pair with a refreshing cucumber and tomato salad to complete the meal.

There you have it! A delightful Mediterranean kale and freekeh stew that’s both delectable and nourishing. Perfect for those evenings when you’re craving something wholesome. Dive into the rich tapestry of flavors and treat your body to a meal that’s as good as it tastes. Enjoy your culinary journey with AH7!

MEDITERRANEAN KALE AND FREEKEH STEW

Mediterranean kale and freekeh stew: a vibrant, health-packed dish perfect for the wellness aficionados out there. Ever wondered about the perfect union of taste and nutrition? Dive into this article, where you’ll unravel a recipe bursting with zesty Mediterranean flavors, combined with the heartiness of kale and the wholesomeness of freekeh.

5 from 1 vote

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Prep Time: 15 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 55 minutes minutes

Nutritions

Nutrition Facts

MEDITERRANEAN KALE AND FREEKEH STEW

Amount per Serving

Calories

260

% Daily Value*

Fat

 

6

g

9

%

Saturated Fat

 

1

g

6

%

Sodium

 

300

mg

13

%

Carbohydrates

 

49

g

16

%

Fiber

 

10

g

42

%

Sugar

 

6

g

7

%

Protein

 

9

g

18

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Kale: 2 cups about 150g [imperial] (500ml [metric])
• Freekeh: 1 cup 200g [imperial] (240ml [metric])
• Olive oil: 2 tablespoons [imperial] 30ml [metric]
• Onion finely chopped: 1 medium-sized
• Garlic cloves minced: 2
• Vegetable broth: 4 cups 1 quart [imperial] (950ml [metric])
• Tomatoes diced: 1 cup (200g) [imperial] (240ml [metric])
• Red bell pepper chopped: 1
• Carrots diced: 2 medium-sized
• Cumin: 1 teaspoon [imperial] 5ml [metric]
• Coriander: 1 teaspoon [imperial] 5ml [metric]
• Salt & pepper: to taste

Instructions

• Begin by rinsing the freekeh thoroughly under cold water.
• In a large pot, heat up 2 tablespoons of olive oil on medium heat.
• Add the finely chopped onion, stirring until translucent – around 3-4 minutes.
• Mix in the minced garlic and sauté for another 1-2 minutes.
• Stir in the diced tomatoes, chopped red bell pepper, and diced carrots.
• Next, pour in the vegetable broth, ensuring that all ingredients are well-covered.
• Add the rinsed freekeh, ensuring it’s well submerged in the broth.
• Sprinkle in the cumin, coriander, salt, and pepper. Mix well.
• Reduce the heat to low, allowing the Mediterranean kale and freekeh stew to simmer for about 30 minutes.
• Once the freekeh is tender, toss in the kale, stirring for an additional 5-7 minutes until it’s softened but still vibrant in color.

Notes

TIPS

Freekeh tends to absorb a lot of liquid. If your stew looks too thick, add in extra vegetable broth to reach your desired consistency.
You can add a squeeze of fresh lemon juice before serving for an added zing.
If you’re not a fan of kale, spinach can be a great alternative!

SERVING SUGGESTIONS

Ladle your piping hot Mediterranean kale and freekeh stew into bowls.
Serve with a slice of crusty whole-grain bread on the side for dipping.
A sprinkle of feta cheese or a dollop of Greek yogurt can enhance the Me