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Tomato, Beef and Bean Stew
Power Up
Very High Fibre
High Protein
New
Tomato, Beef and Bean Stew

with Bulgur, Kale and Feta

10 min
Difficulty: 1/3
Canadian

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Gluten

Tags

30-min-or-less
Very High Fibre
Soup-stew
Regional-specialty
High Protein
New
High-protein-picks
Ingredients
Ground Beef

Ground Beef

250 g

Cannellini Beans

Cannellini Beans

1 unit(s)

Crushed Tomatoes with Garlic and Onion

Crushed Tomatoes with Garlic and Onion

1 unit(s)

Mirepoix

Mirepoix

113 g

Kale, chopped

Kale, chopped

56 g

Bulgur Wheat

Bulgur Wheat

0.5 cup

Zucchini

Zucchini

1 unit(s)

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Smoked Paprika-Garlic Blend

Smoked Paprika-Garlic Blend

6 g

Oil

Oil

0.5 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1

  • Before starting, wash and dry all produce.
  • Roughly chop kale.
  • Cut zucchini into 1/4-inch half moons.

2

  • To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high. 
  • Once boiling, add bulgur. Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.

3

  • Meanwhile, heat a large pot over medium-high. When the pot is hot, add 1/2 tbsp (1 tbsp) oil, then beef and half the Smoked Paprika-Garlic Blend. Cook for 4-5 min, breaking up beef into smaller pieces, until no pink remains.**
  • Transfer to a medium bowl, then set aside. 

4

  • To the same pot from step 3, add mirepoix and 1 tbsp (2 tbsp) water. Cook for 3-4 min, stirring occasionally, until veggies are tender-crisp and water has evaporated. 
  • Add zucchini, kale and 1/4 cup (1/3 cup) water. Cook for 2-3 min, stirring often, scraping any brown bits from the bottom of the pot, until fragrant.
  • Season with salt and pepper.

5

  • Return beef to pot. Add crushed tomatoes, beans with their liquid, remaining Smoked Paprika-Garlic Blend and 1 1/2 cups (2 1/2 cups) water. Stir to combine. 
  • Bring to a boil over high. Once boiling, lower to medium-low. Cook for 4-5 min, stirring occasionally, until veggies are tender. 
  • Season with salt and pepper. 

6

  • Once bulgur is tender, fluff with a fork.
  • Stir bulgur into stew. 
  • Divide stew between bowls. 
  • Sprinkle feta over top. 

7

If you've opted to get beef, cook in the same way the recipe instructs you to cook sausage.** 

Nutrition per serving

810

kcal

Calories

29

g

Fat

10

g

Saturated Fat

99

g

Carbohydrate

12

g

Sugar

23

g

Dietary Fiber

52

g

Protein

90

mg

Cholesterol

860

mg

Sodium

1

g

Trans Fat

1900

mg

Potassium

350

mg

Calcium

8

mg

Iron

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