Rustic Tomato, Rice & Kale Stew

This is an everything-but-the-kitchen-sink stew, but we figured that might not make the most positive first impression.  Grain, vegetables, and starch…this has it all.  The addition of black beans, if you have a can in your pantry, would only serve to balance it further, no?


Quantity Unit Name Link Alternatives
cups brown rice, cooked
1 (28-ounce) can fire-roasted tomatoes
3 cups vegetable broth, divided (low-sodium preferred)
¾ cup nutritional yeast flakes
1 bunch kale, ribs removed and julienned
3 red potatoes, diced
2 cups frozen vegetable blend
2 bay leaves
1 tablespoon chili powder
1 teaspoon garlic powder (or 2 cloves minced fresh garlic)
cayenne pepper, to taste
salt, to taste


  1. Prepare the rice according to package instructions.
  2. While the rice is cooking, add the fire-roasted tomatoes and 1 cup of vegetable broth to a high-speed blender, then blend on low until smooth. Pour the mixture into a large, heavy-bottomed pot.
  3. Add the potatoes and 2 cups of vegetable broth to the pot and boil until the potatoes are fork tender, about 10-15 minutes.
  4. Add the frozen vegetables and seasonings (bay leaves, chili powder, garlic, powder, cayenne, and salt), and reduce the heat to a simmer.
  5. When the vegetables are cooked through, add the kale and cooked rice. Season to taste, adding more spice and salt if desired.
  6. Simmer on low until the kale is tender, at least 10 minutes.
  7. Finally, remove the bay leaves and serve.

Prep Time: 1 hour
Serving Size: 4-6 servings
Sarah Yoo
Sarah Yoo

Sarah Yoo is the associate director of Life & Health but wears a few dozen hats as other this-and-thats, as is the norm in non-profit work. Her favorite part about working at Life & Health is meeting the people that Life & Health content has helped. Ultimately, Sarah dreams of doing humanitarian work in a developing country with her family.

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