Kale and Sweet Potato Stew w/Chicken and Beans

Kale and Sweet Potato Stew w/Chicken and Beans

I was looking for a recipe that would be very beneficial for eye health. This soup includes kale, which has the highest amount of lutein, for healthy retinas, of any leafy green. It has onions, sweet potatoes or yams with their antioxidants and nutrients, and carrots, of course, which everyone knows are good for the eyes! The beans are a great source of low-fat protein. Remember that the health of your eyes depends on the health of your body! This soup really thickens, so use it as a “planned-over” meal the next day over brown rice or quinoa, or just add more broth to the desired consistency. I also recommend a left-over chicken breast as a great substitute for canned chicken, or it can be made without meat.``

- Catherine Upham


Makes 12 servings

1 tablespoon olive or vegetable oil
2 cups chopped onion
1 large yam or sweet potato, diced (about 1 to 2 cups)
3 large carrots, diced (about 2 to 3 cups)
4 cups chopped fresh celery (include celery leaves)
1 large unpeeled apple, cored and chopped very fine
3 teaspoons poultry seasoning
1 large bay leaf
2 teaspoons minced garlic
4 cups low sodium chicken broth
1 can (10.5 ounces) reduced sodium chicken, drained or
1 skinless and boneless grilled chicken breast
1 can (19 ounces) reduced sodium black beans, drained
1 can (19 ounces) reduced sodium pinto beans, drained
½ teaspoon black pepper
¼ teaspoon red pepper flakes, if desired
1 bunch Kale, bottom stems removed, chopped (7 to 12 cups)
1 tablespoon red wine or cider vinegar


Heat large pot over medium heat; add vegetable oil, onion, yams, carrots, celery, apple and poultry seasoning for 6 minutes or until tender. Stir in Bay leaf and garlic; cook 1 minute. Stir in beans, broth and pepper; simmer 5 minutes. Stir in kale; simmer 3 minutes or until kale is desired consistency. Stir in vinegar. Remove bay leaf. Serve with whole grain bread or over cooked brown rice.

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