Sweet Potato and Kale stew

A Delicious, hearty vegetable stew

Recipe By     :Ellen M. Ennis Davis
Serving Size : 6   
Categories    : stewing
Cuisine         : vegetarian
Source          : Pooka's What's for Dinner: Gluten Free with Attitude

  2         19 oz cans  canned pinto beans -- drained & rinsed)
  6         cups  vegetable stock
  1         medium  sweet potato -- quartered and sliced thick
  1         large  carrot -- chopped
  2         stalks  celery -- trimmed and sliced thin
  1         large  onion -- chopped
  4         cups  kale -- (approx 1 bunch) chopped
  4         cloves  garlic -- minced
  1         1 inch piece  fresh ginger -- grated
  1         tablespoon  coconut oil -- or olive oil
  1         teaspoon  mustard seed
  1         teaspoon  coriander seed
  1/2      teaspoon  cumin seed
  1/2      teaspoon  paprika
  1/2      teaspoon  fennel seed
  1/2      teaspoon  fenugreek seed
  1/2      teaspoon  turmeric
  1         bay leaf
  3         tablespoons  cornstarch
  1         14 oz can  coconut milk
  1         teaspoon  soy sauce -- gluten free
             salt and pepper to taste       


Heat the olive oil on medium low in a large dutch oven

Sautée the onions, garlic, ginger, and mustard seeds until onions are soft

Add the sweet potatoes and celery, sautée 5 minutes

Grind remaining spices in mortar and pastel or spice grinder, add and stir
for a minute to heat through

Add the kale and stir until it wilts

Add the bay leaf, beans and stock. Bring to a boil, cover, reduce to a
simmer for 10 minutes or until sweet potatoes are tender

Add cornstarch to coconut milk and whisk to a slurry

Add to stew and stir to blend, bring to just to a boil and reduce to a
simmer until thickened

Add  soy sauce, pepper, and salt


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Per Serving : 562 Calories; 23g Fat (35.9%
calories from fat); 19g Protein; 75g Carbohydrate; 14g Dietary Fiber; 2mg
Cholesterol; 2481mg Sodium.  Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 2
Vegetable; 0 Fruit; 4 1/2 Fat.

Northern Beans and Pork Hock Stew

Northern Beans and Pork Hock Stew

Serves 6

Broth and Hocks

6 cups water

4 pork hocks, rinsed

2 onions, quartered (trim roots don’t peal)

3 ribs celery, broken into large pieces

3 carrots, broken into large pieces

2 bay leaves

2 cups dried white beans,


1 bay leaf
3 yellow onion, coarsely chopped
4 carrots, peeled and coarsely chopped

2 cups kale, coarsely chopped
6 cloves garlic, chopped
1/4 teaspoon freshly ground black pepper
1 teaspoon dry rosemary

1 teaspoon salt (don’t add salt until beans are cooked)

Pick over and rinse beans, soak overnight.

To a large soup pot add 2 bay leaves, 2 onions cut in quarters, 2 ribs of celery, 4 carrots and 4 pork hocks. Add water and bring to a boil, turn heat down to low. Cover the pot and allow it to gently simmer for 2 hours. Remove hocks and strain the broth, discard all the strained matter from the broth; rinse out stock pot and return the broth to the pot and put the hock aside to cool.

Add beans, with soaking liquid and bring back to a boil over high heat. Reduce the heat to low and simmer until the beans are tender, 60 to 75 minutes. Remove 1/2 cup of the broth and 1 half cup cooked beans and set aside.

In a small bowl mash reserved beans and broth with a fork to form a paste. Stir the bean paste back into pot.

Remove all meat from the cooled pork hocks and return it to the pot, discard bones.

Return the cooking pot to the stove top and add the olive oil. Stir in the onion, kale carrots, garlic, rosemary, salt, and pepper, simmer 30 minutes longer or until carrots are cooked.

Moroccan Vegetable Stew

This is a nutritious, filling, vegetarian Moroccan stew and provides a nutritious, The couscous has been replaced with a gluten free alternative Quinioa.

This recipe serves 4

 Country: Morocco 

1 cup quinoa

2 cups water

1 tablespoon olive oil

2 medium carrots, sliced

2 cups orange squash (or potatoes), cubed

1 medium onion, cut in chucks

1 9 ounce can garbanzo beans (do not drain)

1 28 ounce can diced tomatoes (do not drain)

1/2 cup pitted dates, chopped

1/2  teaspoon ground cinnamon

1/2  teaspoon salt

1/4 teaspoon red pepper flakes

1/2 cup chopped fresh cilantro or parsley

Put the quinoa in a fine strainer and thoroughly rinse with hot water.
In a medium saucepan, bring quinoa and water to a boil over high heat.
Reduce the heat to low, cover, and simmer for 12-15 minutes.
Cook until quinoa is tender and the water is absorbed.
Transfer the quinoa to a large bowl, cover and keep warm.

Heat the olive oil over medium high heat in a skillet and, when hot, add the carrots, squash, and onion for 10 minutes.

Add the garbanzo beans, stewed tomatoes, prunes, cinnamon, salt, crushed red pepper, and bring to a boil. After a few minutes, reduce to a low heat, cover and simmer for about 30 minutes.

Finally, add the cilantro to the vegetables, stir for a few minutes and serve the stew with the quinoa.

Hamburger Stew

serves 6

1 1/2 pounds extra lean ground beef

3 tablespoons olive oil

4 tablespoon of gf beef bouillon granules

3/4 teaspoon of thyme, dry & crushed

1/2 teaspoon garlic powder

1 teaspoon of salt

1/2 teaspoon of pepper

5 med potatoes, large cubed

5 medium carrots, in 1" pieces

3 medium onion, cut into wedges

3 stalk of celery, sliced in 1” pieces

5 tablespoons of tapioca, quick cooking

2 teaspoons of worcestershire sauce

6 cup(s) of water

Heat oven to 325°F. In a large skillet heat oil and brown meat. Add bouillon granules, thyme, garlic powder, salt and pepper, stir together. In a large dutch oven, add potatoes, carrots, onion, and celery. Sprinkle tapioca and Worcestershire sauce over the top.. Stir in browned meat and water. Cover; cook in oven for 4 hours. 6 Servings