- 1-2 Tbsp oil
- ½ large white or yellow onion, diced
- 1 lb of ground beef, turkey, chicken or bison
- 3 Tbsp tomato paste
- 1 (15 oz) can diced tomatoes
- 1 quart broth (or water)
- 2 Tbsp Italian seasoning
- 1 (15 oz) can white beans or lentils (canned), slightly drained (double the amount if making it plant based)
- 4 cups kale (or other sturdy green), chopped
- Optional: minced parsley, vegan parmesan cheese, red pepper flakes
- Heat a large pot over medium heat. Once hot, add oil. Let heat 30 seconds.
- Then add onion and a healthy pinch of salt and pepper and saute until soft. Brown preferred meat (5-8 min).
- Add tomato paste and diced tomatoes, broth, Italian seasoning and stir. Add (drained) beans or lentils. Lower heat to a simmer for about 10-15 minutes.
- Add kale and a pinch of salt and pepper, then stir. Cover and cook for a few minutes more, or until kale is wilted but green.
- Serve hot, garnish with fresh minced parsley, vegan parmesan cheese, and red pepper flakes (all optional).
- To freeze, place in freezer safe ziploc bags and lay them flat. To thaw, place frozen bag in another container in fridge.
* If plant based, omit the meat and double the amount of beans or lentils.
NUTRITION: Serving Size: 1 Calories: 543 Carbohydrates: 23g Protein: 49g Makes: 4
Natalie Soeter is a Cornell Certified Health Advocate and private chef in Los Angeles.