Seriously, I don't even think nutrition is a required course in medical school--can anyone corroborate that?

Here's a fabulous, quick, easy, high iron, high protein, and tasty meal that makes great leftovers too. It's an original recipe by Jeanie, another member of this tribe. I've made it at least 5 times since she posted the recipe b/c it ROCKS! Bon apetit!


"Black Beans, Kale, Tomato Stew" served over grain of your choice:

>> ok, this is my first self created vegan recipe....I'm not precise so here it is...this is for 2-3 generous portions, you can double it for more.

I love it....

Start up a small pot of millet, quinoa, or brown rice...(I love millet) I heat up a saucepan with olive oil, add in a clove of chopped garlic, a few dashes of cumin and tumeric, then saute the rinsed millet or whatever grain you're using, until it absorbs the spices and gets a little bit crisp...then I add appropriate water cover and cook for the appropriate time. [for the scoop on preparing grains go here: www.vegancoach.com/whole-grains.html ]

Next in a medium size sauce pan, brown half sliced onion in olive oil, when onions are starting to get translucent, add in about 5-6 medium to large shredded kale leaves (pull off stalk, and then break into pieces), add about 1/2cup water and a few dashes of apple cider vinegar cover and let it steam down, soften and blend with the onions over a low heat. Maybe about 10 minutes or so, check on it so the water doesn't run out.

Next add 1 can of black beans into the pan (drain off half of water in can) and a whole can of stewed tomatos. Add in a few bay leaves (remove them when done) a few dashes of cumin, salt, if tomatos are unsalted, and pepper to taste.

Cook over low heat to heat through, stir, and serve over hot millet in a bowl.

Yummy!! <<

I'll second what Maya said about beans and rice w/ kale. It makes a great meal! I usually mix whatever dried beans I have cooked with rice (sometimes couscous, not as nutrient rich tho), mix in some tahini (it has calcium!), soy sauce, dash of lemon juice, whatever spices I feel like (usually cumin and coriander). Then I throw in the kale, either lightly steamed or raw. You can eat it as is or stuff it in a pita. You can do so much with this too, just throw in whatever you have handy. Think other veggies, olives, salsa, nuts/seeds, hot sauce, crumbled tortilla chips...be creative!

I just made this the other day and still have a bunch of leftovers. I too am a college student. I'm not sure about iron content, but you could add other vegetables to accommodate your needs.

**Night Before**

Get a large bag, like a zip lock freezer bag or something like that.

Chop whatever vegetables you want. I used the following because I had them:

Yellow Pepper (was going to use a red too but it was moldy inside...ick)
Carrot
Onion
Zuchinni
Mushrooms....and Mushrooms...yummy
Asparagus

If I had been thinking, I would have added potatoes and spinach.

Ok...I chopped up that stuff and put it in the bag. Add a bit of olive oil, and herbs of your choosing. I used Thyme, Sage, Basil, Garlic, Garlic and S&P. Close the bag up and jiggle it around to try to get the oil on everything. Put it in the fridge and let it sit till you want to use it.

Now, I had a lot of veggies so I tried to cook it two different ways to see which I preferred. I cooked some in a pan and the other part on a cookie sheet covered with foil. Bake at 350. I think I preferred the cookie sheet method. I put it over flavoured spaghetti noodles, but it was fine on its own too.

So here it is in shorthand.

Chop veggies and put them in a bag with herbs and olive oil. Let sit in fridge. Jiggle from time to time if you like, to help coating.
Preheat oven to 350 and put veggies on pan and cover with foil. When oven is heated, put in. Boil water and cook pasta. When pasta is done, pull out veggies and put on pasta.

Fin

Wow, super helpful thanks sassy 0 )
I love Quinoa and veggies, esp. topped with flax oil, yum yum