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.
| Level: | Easy |
| Total: | 25 min |
| Active: | 10 min |
| Yield: | 4 servings |
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
Instructions
- 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 |
| Total Fat | 20 grams |
| Saturated Fat | 6 grams |
| Cholesterol | 201 milligrams |
| Sodium | 851 milligrams |
| Carbohydrates | 70 grams |
| Dietary Fiber | 21 grams |
| Protein | 34 grams |
| Sugar | 6 grams |
Reviews
I have no idea why this recipe is rated so high. Granted, it has an outstanding nutritional profile and was easy to make, but the flavor was lacking. We did not use the hot sauce, but otherwise followed the directions. I do not believe a recipe should have to rely on hot sauce to succeed. It needs to have its own inherent flavor, texture, and interest.
Cheesy bread was the best!
I decided to make this stew…while cooking it I said to myself, “am I going to be okay eating this?” Because it did not look good in the pot. It surprisingly has a meaty taste & quite enjoyable! The egg and cheesy bread pair well. It makes plenty for 1 person, I don’t think left overs will last for the next day.
This dish was so easy to make and absolutely delicious! The addition of the egg takes it over the top. I will be definitely be making this again. It is also a great way to use up kale
I use dashi in lieu of chicken stock for that umami feel. Chickpeas work well too.
This recipe is yummy. I’ve made it twice now. It’s easy, healthy, satisfying, and so good. I’ll make it again!
Absolutely delicious! filled with flavour.
Absolutely delicious—needs more seasoning though
This is a good base, but found it quite bland. Will try next time with a bay leaf, and add celery and carrot to the onion.
Delicious combination of ingredients