One website proclaims black beans to be the "world's healthiest food." While this may be a bit hyperbolic, an analysis of the nutritional content of black beans shows an excellent profile of high fiber and protein, low fat, and a good source of thiamin, magnesium, and folate. Perhaps not the world's healthiest food, but certainly approaching perfection.
While there are many who would take the trouble to soak dried black beans overnight, we elect to use canned, drained beans for convenience.
Then there is the kale. In addition to a long list of necessary nutrients, antioxidants, and minerals, kale is also a great source of dietary fiber and vitamins A, C, and K. And of course, properly prepared, it tastes great.
It is not difficult to wash and chop fresh kale, but if you are fortunate, your local supermarket will offer 1 lb. bags of frozen chopped kale. This greatly accelerates the preparation of this dish.
We start the stew with a soffritto (base) of olive oil, onions, sweet red pepper, and garlic, in typical Italian fashion. But then the choice of spices is completely personal. We enjoy hot red pepper flakes and curry powder, but you can use any spices you like.
In any case, this meal is quite quick to prepare, delicious and nutritious to eat, and freezes well for future enjoyment. I hope you appreciate it as much as we do.
Ingredients
4-5 TBS extra virgin olive oil
2 tsp. curry powder
1/4 tsp. hot red pepper flakes (more or less to taste)
1 medium sweet red pepper, seeded and chopped
1 medium yellow onion, chopped
3 cloves garlic, peeled, and chopped
1 28 oz. or 2 15 oz. cans black beans, drained
1 lb. chopped kale (fresh or frozen)
6 cups water
Salt and fresh ground black pepper to taste
Method
In a large soup pan, heat olive oil over medium heat. Stir in curry powder and red pepper flakes, mix well and cook a minute to blend flavors.
Add red peppers and onions, saute until softened and cooked down, 5 minutes.
Add garlic and cook another minute.
Add kale, stir all ingredients well, cover, and cook until kale stems are softened. Uncover and continue to cook kale until it is reduced (some moisture expelled).
Add black beans, stir well, and heat through.
Add water, stir well to mix, and cook until flavors are blended. Cook uncovered to thicken if desried.
Serve with grated parmigiano reggiano cheese as a topping, and a good Chianti wine.
Buon appetito!
