vegan recipe for musle building

1. 9/24/2014 Bean, Kale and Egg Stew Recipe : Food Network Kitchen : Food Network
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Home (/) / Recipes & How-Tos (/recipes.html) / Bean, Kale and Egg Stew
Bean, Kale and Egg Stew
6 Reviews
(/chefs/food-network-kitchens.html)
Recipe courtesy of Food Network Kitchen (/chefs/food-network-kitchens.html)
From Food Network Kitchens
This easy vegetarian weeknight meal is packed with protein--an impressive
28 grams per serving--thanks to the beans, eggs, kale, cheese ... More
Total Time:
35 min
Prep:
Cook:
10 min
25 min
Yield: 4 servings
Level: Easy
NUTRITION INFO
HEALTHY
Next Recipe (/recipes/food-network-kitchens/kale-and-tomato-eggs-benedict-recipe.
Bean, Kale and Egg Stew
⬈
html)
Ingredients
2 tablespoons olive oil
(http://www.foodterms.com/encyclopedia/olive-oil/
index.html)
1/2 small red onion, chopped
Two 15-ounce cans kidney
(http://www.foodterms.com/encyclopedia/kidney/index.html)
or pinto beans
(http://www.foodterms.com/encyclopedia/pinto-bean/
index.html), one can
Directions
Preheat broiler. Heat 1 tablespoon of the oil in a medium saucepan
(http://www.foodterms.com/encyclopedia/saucepan/index.html) over
medium-high heat. Add the onions
(http://www.foodterms.com/encyclopedia/onion/index.html) and cook,
stirring, until soft, about 4 minutes. Add the beans and reserved bean
liquid, chicken broth
(http://www.foodterms.com/encyclopedia/broth/index.html), soy sauce
(http://www.foodterms.com/encyclopedia/soy-sauce/index.html), 1/2
teaspoon salt and a few grinds of black pepper. Bring to a simmer,
add the kale and stir until wilted; bring back to a simmer
(http://www.foodterms.com/encyclopedia/simmer/index.html) and cook
until the kale (http://www.foodterms.com/encyclopedia/kale/index.html)
is tender and the stew
(http://www.foodterms.com/encyclopedia/stew/index.html) is slightly
thickened, about 15 minutes. Remove from the heat, cover and keep
warm.
Heat the remaining 1 tablespoon oil in a large nonstick skillet. Once
the oil is hot, crack the eggs
(http://www.foodterms.com/encyclopedia/eggs/index.html) into the
skillet and cook until the whites begin to set up, about 2 minutes.
drained and rinsed, one can liquid
reserved
1 1/2 cups low-sodium chicken or
vegetable broth
(http://www.foodterms.com/encyclopedia/broth/index.html)
2 teaspoons low-sodium soy
sauce
Kosher salt and freshly ground
black pepper
1 bunch kale, stemmed and torn
into 2-inch pieces (about 10 cups)
http://www.foodnetwork.com/recipes/food-network-kitchens/bean-kale-and-egg-stew.html 1/5

2. 9/24/2014 Bean, Kale and Egg Stew Recipe : Food Network Kitchen : Food Network
Sprinkle each egg with pepper, cover and continue to cook until the
whites are completely set and the yolks are still runny, about 2
minutes more. Remove from the heat.
Top each slice of bread with cheese
(http://www.foodterms.com/encyclopedia/cheese/index.html) and broil
(http://www.foodterms.com/encyclopedia/broil/index.html) until melted.
Cut each slice in quarters.
Divide the stew among four bowls, top each with an egg and serve
with a piece of cheese toast. Serve with hot sauce.
Copyright 2013 Television Food Network, G.P. All rights reserved
4 large eggs
4 slices whole-grain bread
2 ounces sharp Cheddar
(http://www.foodterms.com/encyclopedia/cheddar/index.html),
grated (about 1/3 cup)
Your favorite hot sauce, for
serving
CATEGORIES:
Kale (/topics/kale-chips-recipes.html), Dinner (/topics/dinner.html),
Stew (/topics/chicken-stew-recipes.html)
View All ⬈
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Recipe courtesy of Food Network Kitchen (/chefs/food-network-
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» Lamb Stew Recipes (/topics/lamb-stew-recipes.
html)
» Chicken Stew Recipes (/topics/chicken-stew-
recipes.html)
» Stew Recipes (/topics/stew.html)
http://www.foodnetwork.com/recipes/food-network-kitchens/bean-kale-and-egg-stew.html 2/5

3. 9/24/2014 Bean, Kale and Egg Stew Recipe : Food Network Kitchen : Food Network
Egg and Kale ... (/recipes/giada-de-laurentiis/
egg-and-kale-breakfast-wraps.html)
Recipe courtesy of Giada De Laurentiis (/chefs/giada-de-laurentiis.
html)
6 REVIEWS
Tasty? What do you think?
Your Rating: (Required)
Sort by: Newest to Oldest
Sabrina Hardy
(http://my.foodnetwork.com/community/Sabrina-
Hardy/style.esi?userid=1803011903)
9 Aug
I'm not a soup person, but I absolutely adore this stew. I would eat it every day if I could
Since I'm gluten-free and can't eat soy sauce, I used some extra vegetable broth and spiced it
up with cayenne and paprika. It's a wonderful, delicious, and filling meal that I make almost
every week now.
(http://m
y.foodne
twork.co
m/comm
unity/Sa
brina-
Hardy/st
yle.esi?
userid=1
8030119
03)
jdrescher.realtor
(http://my.foodnetwork.com/community/jdrescherrealtor/style.esi?
userid=1802737930)
13 May
This is such an AMAZING dish. My daughter, whom is 12, absolutely devoured it and
promptly informed me that I could make it for breakfast, lunch, and dinner the next day. I did
use a can of undrained white beans and a can of drained and rinsed light red kidney beans. I
also added a teaspoon of garlic. I would have to say that this is the BEST soup I have ever
had. These ingredients will forever be in my pantry along with kale to prepare at any whim.
(http://m
y.foodne
twork.co
m/comm
unity/jdr
escherre
altor/styl
e.esi?
userid=1
8027379
30)
luluwuable
(http://my.foodnetwork.com/community/luluwuable/style.esi?
userid=10633299)
31 Mar
This was really good and really simple to make! Love it when something with few ingredients
comes out so well. One thing I'll try next time is sauteing bacon instead of using the oil. I think
it'll add some nice smoky flavor.
(http://m
y.foodne
twork.co
m/comm
unity/lulu
wuable/s
tyle.esi?
userid=1
0633299
)
avivapublic
(http://my.foodnetwork.com/community/avivapublic/style.esi?
userid=1802533364)
27 Feb
A delicious and easy dinner! I had no objection to the soup's appearance, either. I did make
some modifications: I threw in a stalk of celery and cup of mushrooms (both chopped) along
with the onion. Deglazed with a bit of white wine, and used white beans (my husband's
preference). A sunny-side up egg is a great topping; a bit of shredded parmesan also plays
(http://m
y.foodne
twork.co
m/comm
unity/avi
vapublic/
style.esi
? userid=1
http://www.foodnetwork.com/recipes/food-network-kitchens/bean-kale-and-egg-stew.html 3/5

4. 9/24/2014 Bean, Kale and Egg Stew Recipe : Food Network Kitchen : Food Network
nicely off 8025333 the kale flavor.
64)
sandiemaye_4273281
(http://my.foodnetwork.com/community/sandiemaye_4273281/style.esi?
userid=4273281)
25 Feb
This is good! I did add a clove of garlic. I agree that it doesn't look nice, though!
(http://m
y.foodne
twork.co
m/comm
unity/sa
ndiemay
e_42732
81/style.
esi?
userid=4
273281)
amyhuber_
(http://my.foodnetwork.com/community/amyhuber_/style.esi?
userid=1802285224)
13 Jan
This soup certainly does not look appetizing when done but tastes great! I doubled to broth
and used a can of romano beans instead of one of the kidney beans to add a bit more colour.
(http://m
y.foodne
twork.co
m/comm
unity/am
yhuber_/
style.esi
? userid=1
8022852
24)
namesmade
(http://my.foodnetwork.com/community/namesmade/style.esi?
userid=42024735)
28 Jan
Do you feel black beans would work?
(http://m
y.foodne
twork.co
m/comm
unity/na
mesmad
e/style.e
si?
userid=4
2024735
)
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jdrescher.realtor
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13 May
I'm not sure if black beans would work. I would say yes, but
would drain and rinse them. Try it and see with 1/2 a recipe.
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5. 9/24/2014 Bean, Kale and Egg Stew Recipe : Food Network Kitchen : Food Network
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