FMTV - Warming Bean Stew with Sautéed Kale

Warming Bean Stew with Sautéed Kale

Exclusive on FMTV

Series: Food Matters Main Meal Recipes | Episode: 19 | Runtime: 5m 32s | Release date: 2016

This warming bean stew is hearty, comforting and only takes moments to prepare. 

Serves: 4

Why it is good for you: 

Cannellini beans are an excellent source of protein, antioxidants, iron and dietary fiber. They also contain several nutrients including vitamin K, and minerals like copper, phosphorous, calcium, manganese, potassium and molybdenum, making them the hero in this dish. Due to high fiber content, they help stabilize blood sugar levels in the body and provide long lasting energy. 

The many health benefits of tomatoes are due to their wealth of nutrients and vitamins. They are rich in vitamin A, vitamin C, and vitamin K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper.

While cooking often reduces the levels of vitamins in tomatoes, some of these beneficial components remain intact. Cooking tomatoes increases the levels of the beneficial phytochemical lycopene. Consuming high levels of lycopene has been known to lower the risk of heart disease and certain types of cancer.

James Colquhoun


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Heather Dow | 2 years, 11 months ago
I am finding the quantities in the recipes make at least 4 meals so I am doing a lot of freezing. This will help as the program ends and I will still have plenty of quick options for lunch and dinner. I have not felt hungry since day one!
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Claudia P. Sánchez-Castillo | 2 years, 11 months ago
I´ve enjoyed so much this recipe, the cannellini beans (called "alubias" in Mexico) are amongst my favourites. The combination of tastes was delicious. Thank you for encouraging us to cook from Day 1, I did not know I was going to like it so much. I am so happy that I am learning quick with your guidance and well selected menus. I am feeling more and more empowered as days pass. This program was definitely for me. I have taken pictures of the meals but don´t know how to send them to the facebook page. I will investigate tomorrow. I am sure I will have sweet dreams! Thank you.