BEAN, KALE AND EGG STEW

Bean, Kale and Egg Stew image

This easy vegetarian weeknight meal is packed with protein--an impressive 28 grams per serving--thanks to the beans, eggs, kale, cheese and whole-grain bread. It's also super high in vitamin C, calcium and iron.

Provided by Food Network Kitchen

Time 25m

Yield 4 servings

Number Of Ingredients 11

Ingredients

2 tablespoons olive oil
1/2 small red onion, chopped
Two 15-ounce cans kidney or pinto beans, one can drained and rinsed, one can liquid reserved (see Cook's Note)
1 1/2 cups low-sodium vegetable broth
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)
4 large eggs
4 slices whole-grain bread
2 ounces sharp Cheddar, shredded (about 1/3 cup)
Your favorite hot sauce, for serving

Steps:

Preheat the broiler. Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat. Add the onions and cook, stirring, until soft, about 4 minutes. Add the beans and reserved bean liquid, chicken broth, soy sauce, 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 and cook until the kale is tender and the stew 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 into the skillet and cook until the whites begin to set up, about 2 minutes. 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.
Sprinkle the cheese on the bread, transfer to a baking sheet and broil until melted, watching closely. Cut each slice in quarters.
Divide the stew among 4 bowls, top each with an egg and serve with the cheese toasts and hot sauce.

Nutrition Facts : Calories 575 calorie, Fat 20 grams, SaturatedFat 6 grams, Cholesterol 201 milligrams, Sodium 851 milligrams, Carbohydrate 70 grams, Fiber 21 grams, Protein 34 grams, Sugar 6 grams