Dark Leafy Vegetable Stew with Brown Rice – Medcipe

Dark Leafy Vegetable Stew with Brown Rice

Nutrition (per serving): Calories: 320 kcal | Protein: 12 g | Carbohydrates: 55 g | Fat: 6 g | Fiber: 10 g | Iron: 5 mg | Calcium: 15% DV | Vitamin A: 120% DV | Vitamin C: 60% DV

Print Recipe

Prep Time 15

Cook Time 35

Total Time 50

Servings: 4 bowls

Cuisine: Afro-Fusion

Ingredients Equipment Method Notes

Ingredients

1 cup brown rice uncooked
2 tablespoons olive oil
1 large onion chopped
3 cloves garlic minced
2 cups kale chopped
2 cups spinach fresh
1 cup collard greens chopped
2 medium carrots diced
1 can (15 oz) diced tomatoes
4 cups vegetable broth low sodium
1 teaspoon cumin powder
1/2 teaspoon black pepper to taste
1/2 teaspoon salt to taste
2 tablespoons fresh parsley chopped, for garnish

Equipment

Large Pot
Wooden Spoon
Cutting Board
Knife
Rice Cooker or Pot

Method

Cook brown rice according to package instructions. Set aside.
In a large pot, heat olive oil over medium heat. Sauté onions and garlic until fragrant.
Add carrots and cook for 5 minutes, stirring occasionally.
Stir in diced tomatoes, vegetable broth, cumin, salt, and pepper. Bring to a simmer.
Add kale, spinach, and collard greens. Simmer for 15–20 minutes until vegetables are tender.
Serve the stew hot over brown rice and garnish with fresh parsley.

Notes

Dark leafy greens like kale, spinach, and collards are excellent sources of iron, calcium, and vitamins A and C.
Pairing with vitamin C-rich tomatoes helps increase iron absorption.
Brown rice provides fiber and slow-release energy, making this a complete and filling meal.

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