Chicken, Kale & Bean Stew

Kale IllustrationChicken, Kale &
Bean Stew

hearty

GLUTEN-FREE, DAIRY-FREE

This is the kind of hearty autumnal stew that brings me lovingly into the colder seasons – a one-pot meal can feed my house for days, and the flavours only seem to improve a day or two after its made (if it were ever to last that long!). The addition of butterbeans or cannellini beans makes this a hearty stew because it contains protein, vitamins like folate and minerals such as magnesium, and important fibre.

If you have homemade chicken stock this is the place to use it, but if not a good shop bought one (or indeed, vegetable bouillon) will suffice. I often roast a chicken at some point in the week and keep the left-over meat for this.

serves 8-10

Chicken, Kale & Bean Stew by Amelia Freer
INGREDIENTS

2 tbsp extra virgin olive oil
6 chicken thigh fillets, cut into bite size pieces
2 large onions, sliced
5 clove garlic, sliced
3 sticks of celery, sliced
2 medium carrots, peeled and diced
1 ½ tbsp sweet paprika
1 tbsp hot paprika
1 tsp cayenne pepper
2 tins of cherry tomatoes
2 tins of butter or cannellini beans, drained
1.5L chicken stock
4 bay leaves
a few sprigs of thyme
1 red pepper, diced
1 medium bag of chopped kale (180g)
salt and pepper


STEP-BY-STEP

In a large heavy bottomed casserole dish or large sauce pan, heat the oil and brown the chicken pieces in batches for a few minutes on each side. Set aside. 

Using the same pan, add a little more oil if needed and sauté the onions, garlic, celery and carrots for 6-8 minutes until softened, add both paprikas and the cayenne and cook for a minute or two, with a splash of water if it looks like catching on the bottom.

Add the chicken, and toss to coat, then add tomatoes, beans, stock, bay leaves and thyme. Bring to the boil, lower the heat and simmer for 30 minutes, add the peppers and kale and cook for a further 10 minutes until tender.

Season to taste, scatter with parsley and serve.


INGREDIENTS

2 tbsp extra virgin olive oil
6 chicken thigh fillets, cut into bite size pieces
2 large onions, sliced
5 clove garlic, sliced
3 sticks of celery, sliced
2 medium carrots, peeled and diced
1 ½ tbsp sweet paprika
1 tbsp hot paprika
1 tsp cayenne pepper
2 tins of cherry tomatoes
2 tins of butter or cannellini beans, drained
1.5L chicken stock
4 bay leaves
a few sprigs of thyme
1 red pepper, diced
1 medium bag of chopped kale (180g)
salt and pepper


STEP-BY-STEP

In a large heavy bottomed casserole dish or large sauce pan, heat the oil and brown the chicken pieces in batches for a few minutes on each side. Set aside. 

Using the same pan, add a little more oil if needed and sauté the onions, garlic, celery and carrots for 6-8 minutes until softened, add both paprikas and the cayenne and cook for a minute or two, with a splash of water if it looks like catching on the bottom.

Add the chicken, and toss to coat, then add tomatoes, beans, stock, bay leaves and thyme. Bring to the boil, lower the heat and simmer for 30 minutes, add the peppers and kale and cook for a further 10 minutes until tender.

Season to taste, scatter with parsley and serve.