Pumpkin, Kale, and Black Bean Stew Recipe

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Ingredients:

Serving

2 tbsp extra-virgin olive oil
2 yellow onions, diced
5 cloves garlic, minced
1 small sugar pumpkin, peeled, seeded, cut into 1/2-inch dice
4 cups beef broth
1 (16 oz) can diced tomatoes, undrained
1/2 tsp salt
1 tsp ground black pepper
1 bunch lacinato kale, stems removed, chopped
1 lb cubed cooked ham
1 (15 oz) can black beans, rinsed and drained
2 tbsp sherry vinegar
1 tbsp thinly sliced sorrel

Directions:

Heat olive oil over medium heat in a soup pot. Cook onion until it begins to soften, about 5 minutes. Add garlic and diced pumpkin and cook for another 5 minutes. Stir in the beef broth, tomatoes, salt and pepper. Bring to a boil, then turn heat to low and simmer until vegetables are tender, about 15 minutes.
While soup is simmering, bring a pot of salted water to a boil. Add the kale and simmer until softened, about 3 minutes. Drain into a colander.
After soup has cooked for 15 minutes, add the kale, ham, and black beans; simmer for another 5 minutes. Stir in the sherry vinegar and sorrel; remove pot from the heat.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	151.57 Kcal (635 kJ)
Calories from fat	58.84 Kcal
		% Daily Value*
Total Fat	6.54g	10%
Cholesterol	9.98mg	3%
Sodium	786.35mg	33%
Potassium	227.47mg	5%
Total Carbs	10.42g	3%
Sugars	1.96g	8%
Dietary Fiber	1.21g	5%
Protein	11.38g	23%
Vitamin C	1.9mg	3%
Iron	0.2mg	1%
Calcium	18.7mg	2%

Amount Per 100 g
Calories	66.98 Kcal (280 kJ)
Calories from fat	26 Kcal
		% Daily Value*
Total Fat	2.89g	10%
Cholesterol	4.41mg	3%
Sodium	347.5mg	33%
Potassium	100.52mg	5%
Total Carbs	4.61g	3%
Sugars	0.87g	8%
Dietary Fiber	0.54g	5%
Protein	5.03g	23%
Vitamin C	0.8mg	3%
Iron	0.1mg	1%
Calcium	8.3mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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