This creamy kale, mushroom and white bean stew is the perfect transitional recipe to get you excited for cooler weather. I’m currently entering my third trimester of pregnancy and since it’s been a vegan pregnancy, I have been looking for delicious ways to increase the iron in my diet in addition to supplementation. This dish not only addresses this, but hits the spot in every way is finished off so quickly. It has so many textures from the creamy cashew cream to the veggies to the added crunch of pine nuts on top, plus it’s easy on the tummy. I know this recipe will be on repeat.
High Iron Foods
On a vegan diet, it’s important to be conscious of how you incorporate iron into your food. Leafy greens like kale and spinach are high in iron, but their absorption is enhanced when you incorporate vitamin C (a squeeze of lemon). Foods like beans and mushrooms are also high in iron. These are things that can help, but it’s important to discuss your dietary needs withe a medical professional or a dietician as each person has individualized needs!
Balanced Meal
For me, it’s also important that all my meals are balanced with good amounts of fiber, protein, carbs and fats. This Creamy Kale Stew checks all those boxes. I also love that I was able to use fresh farmers market vegetables and make use of the heirloom cherry tomatoes while tomatoes are still in season in California! For my carb, I used Israeli couscous, but a hearty sourdough or multigrain bread would also be delicious with this meal!
Cashew Cream
To make the cashew cream, just soak 1/3 cup of cashews for an hour, or soak in hot water for 10 minutes and then blend until it becomes nice and creamy.
I also shared the recipe to my Instagram. To view it click here!
Creamy Kale Mushroom and White Bean Stew
Ingredients
- 1 can cannellini beans or any white beans, drained and rinsed
- 1 8oz contianer cremini mushrooms cleaned, sliced, stems removed
- 2 shallots diced
- 4-6 cloves garlic diced
- 1/2 cup heirloom cherry tomatoes
- 1 bunch lacinato kale Chopped
- ⅓ cup cashews blended to a cream
- 1 tsp veg bullion I used better than bullion
- 3-5 sprigs thym stems removed
- lemon zest approx. 1 lemon
- squeeze lemon to taste
- 1 pinch crushed red pepper to taste
- salt and pepper to taste
Garnish
- 3-4 tbsp pine nuts toasted
- 1 handful parsley chopped
- 1 1/2 cup israeli cous cous cooked according to package instructions
Instructions
- In a large pot, heat olive oil in a pan and sauté shallots and garlic
- Add cremini mushrooms and sauté until browned
- Season with salt, pepper and thyme, trying to peel the leaves off the stems
- Add kale and cashew cream and 1 tsp veg bullionand enough water to cover the stew and simmer on medium
- Add the zest of a lemon, and (optionally) a squeeze of lemon and crushed red pepper flakes
- The cherry tomatoes should burst, if they don’t, you can smash them with a spoon to release some of the juice
- Garnish with parsley and toasted pine nuts
Notes
Try these other Stew Recipes!
- Spicy White Bean Stew with Kale and Potatoes
- Smoky Chickpea, Kale and Sweet Potato Stew
- Creamy Roasted Cauliflower Red Lentil Curry with Spinach
- Weeknight One Pot Cauliflower and Tofu Curry
F YOU LIKED THIS RECIPE, PLEASE BE SURE TO TAKE A PICTURE OF YOUR CREATIONS AND TAG @IAMSTUFFT ON INSTAGRAM!
Karunya! I’m so happy to hear that you’re pregnant ♥️♥️♥️
Please email me pictures of your life in the past three years. I miss you.
And oh, you got me addicted to roasted cabbage now, but I drizzle with tahini sauce.