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FreeAnemia Support

Dark Leafy Vegetable Stew with Brown Rice

Kale, spinach, and collard greens simmered in a tomato broth and served over hearty brown rice.

Dark Leafy Vegetable Stew with Brown Rice
Servings
4 bowls
Prep
15 min
Cook
35 min

Three different dark greens go into this stew — kale, spinach, and collard greens — each with a slightly different texture, so the finished pot has more going on than a single-green version would.

Leafy greens are one of the plant-based iron sources people managing anemia are often pointed toward, and cooking three kinds together in one pot is an easy way to get a meaningful serving without much extra effort. The tomato broth keeps everything moist, and brown rice underneath makes the whole bowl more substantial.

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

Instructions

  1. 1Cook brown rice according to package instructions. Set aside.
  2. 2In a large pot, heat olive oil over medium heat. Sauté onions and garlic until fragrant.
  3. 3Add carrots and cook for 5 minutes, stirring occasionally.
  4. 4Stir in diced tomatoes, vegetable broth, cumin, salt, and pepper. Bring to a simmer.
  5. 5Add kale, spinach, and collard greens. Simmer for 15–20 minutes until vegetables are tender.
  6. 6Serve the stew hot over brown rice and garnish with fresh parsley.

Nutrition

320
Calories
6g
Protein
51g
Carbs
8g
Fat
5g
Fiber
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