If you are in need of a simple, warming and super delicious mood-boosting meal that only takes 20 minutes to whip up, you have found it! This white bean and kale stew is packed full of nutrients and is perfect during the cooler months. This also makes a great meal-prep recipe. Now, let's break down the mood-boosting benefits of this recipe:
Kale - Kale is packed with vitamins, minerals, and antioxidants, including vitamin C, vitamin K, vitamin A, folate, and potassium. These nutrients play important roles in brain health and mood regulation.
White Beans - White beans, rich in complex carbohydrates, fibre, B vitamins, minerals like magnesium and potassium, and plant-based protein, offer a nutritious combination that may stabilise blood sugar, support neurotransmitter synthesis, and aid stress management, potentially promoting a positive mood and emotional well-being.
Mixed Herbs & Spices - Herbs and spices are often rich in vitamins and minerals that play a role in brain health and mood regulation, such as vitamin B6, magnesium, and zinc.
MOOD-BOOSTING WHITE BEAN & KALE STEW
Serves 4 | 20 minutes
1 tbsp olive oil
1 tbsp olive oil
1 onion, diced
2-3 cloves garlic, crushed
1 carrot, diced
1 celery stalk, diced
1 tin peeled tomato or polpa
2-3 cloves garlic, crushed
1 carrot, diced
1 celery stalk, diced
1 tin peeled tomato or polpa
1/2 punnet cherry tomato
1 tsp fennel seeds
1 tsp chilli ground
optional to add a chopped red chilli if you like it hot
Black pepper and salt
3 tins white beans (butter beans), rinsed
1 cup chicken stock (just fill up the tomato tin)
Juice 1/2 lemon
1 tsp fennel seeds
1 tsp chilli ground
optional to add a chopped red chilli if you like it hot
Black pepper and salt
3 tins white beans (butter beans), rinsed
1 cup chicken stock (just fill up the tomato tin)
Juice 1/2 lemon
Handful chopped parsley & basil
1/2 bunch kale
1/3 cup grated Parmesan (you can leave this out to keep it vegan)
1/2 bunch kale
1/3 cup grated Parmesan (you can leave this out to keep it vegan)
Method:
In a saucepan over medium heat add the olive oil. Fry off the onion and garlic until fragrant. Add in the carrot, celery and chilli and cook for 3-5minutes until tender.
Add in the tinned tomato and cherry tomatoes followed by stock, herbs and spices and cook until it reaches a light simmer.
Once simmering, Add in all remaining ingredients and simmer for about 10 minutes. Season as desired.
Best served with toasted sourdough. Enjoy!
I hope you love this mood-boosting meal! Love,
Malissa x