By Juna
Greens stew
12 steps
Prep:20minCook:20min
Another simple recipe that is awesome for the people short for time and need a quick easy dish to meal prep.
What greens can you use? Spinach, baby spinach, chard, rainbow swiss chard, collard, and so on.
I add a squeeze of lemon once plated as a yummy dose of vitamin c to better absorb the heme iron.
This stew requires no oil to be add for the people need to go low fat. I drizzled olive oil on top, for the people that need fat in their lifestyle.
Don’t be scared of an ingredient, learn what your body needs to be nourished.
Fat is needed for so many reasons for example to absorb some fat soluble nutrients, so there is no macronutrient that is dismissible however, your unique body has a unique set of needs, so breathe and trust you.
This dish can be enjoyed with a serving of brown rice, flat bread (like the sourdough flat bread recipe) or a baked potato (yellow or sweet).
To be honest, my favorite accompanying dish is hummus. A spoon of hummus on the side is a yummy combo to go with it, find my hummus recipe here too.
Oh and my new favorite way to enjoy it is with Fufu, fufu is a complex carb made in the west African cuisine to enjoy with stews. That’s the ball in the picture.
Updated at: Mon, 04 Dec 2023 11:48:10 GMT
Nutrition balance score
Great
Glycemic Index
34
Low
Glycemic Load
3
Low
Nutrition per serving
Calories37.9 kcal (2%)
Total Fat0.4 g (1%)
Carbs8 g (3%)
Sugars3.9 g (4%)
Protein2.5 g (5%)
Sodium560.2 mg (28%)
Fiber2.7 g (10%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
1 bunchrainbow swiss chard
2red tomatoes
1clove garlic
Salt
rock or sea
black pepper
paprika
coriander powder
At the end
Instructions
Step 1
I am using the tomatoes whole, I’m just slicing them in half. Deseed the tomato.
Step 2
The seeds part contains loads of yummy tomato water so leave that to strain and once the dish is cooked, pour the tomato water into the dish, as another source of vitamin c.
Step 3
Peel the garlic, slice in half lengthwise to remove the garlic sprout/germ if you have difficulties digesting garlic.
Step 4
In a blender add the tomatoes, garlic and salt. Blend until smooth.
Step 5
In a pot, pour the blended tomato sauce. And add an equal amount of filtered water.
Step 6
Now for the greens, trim the leaves from the stems.
Step 7
Now chop the stems into ¼ or ½ inch cuts. Add that to the pot.
Step 8
Roughly chop the leaves and add to the pot.
Step 9
Add the spices and let it cook on low heat for 20 minutes, stir midway.
Step 10
The cooking helps reduce the anti-nutrients found in dark leafy greens, so the long cooking time can make these greens suitable for people that deal with hypothyroidism for example as it makes it less likely to interfere with the thyroid function.
Step 11
Once done, add in the tomato water.
Step 12
And as an extra you can add a squeeze of lemon juice.
Notes
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