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–+ servings

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 minutes
Cook Time 35 minutes
Total Time 50 minutes
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
 

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