James Holmes

Four Bean, Kale, & Fire Roasted Tomato Stew [VAAB]

Filed By James Holmes | February 07, 2013 1:30 PM | comments

Filed in: Living
Tags: kale, Roasted Tomatoes, VAAB, Vegan Ain't All Bad, Vegan Cooking, Vegan Recipes

4Beans-Kale-Toms.jpgIt's cold outside, it's your only night off, and you and your partner passed out on the couch when he got home from work and slept until 9:00pm - what is one to do for dinner? Open a lot of cans and use what you have in your fridge.

My night job at the 9:30 Club has taken over most of my life - thus my greatly reduced blogging ability - and I try to take my nights off to cook something for myself rather than a crowd of hungry rock fans. But after two nights of metal shows, my partner's desire for a post work nap was too tempting. I had yet to eat though and was determined to make use of some unused kale and an over abundance of fresh parsley gifted to me from work that was waiting in the fridge. Reluctantly - I dragged my ass off the couch and headed to the grocery store.

Unless I wanted to eat at midnight I needed something quick and easy, and though canned food is not always the healthiest option, it works in a pinch. Not much prep-work was necessary other than dicing an onion, mincing some garlic, and owning a functioning can-opener.

The stew was ready in 45 minutes, and we ate before midnight (at 11:00pm). I served it over rice and the bf was pleased.

A note on my spice cabinet: I always keep two dried herb mixes around - Italian Seasoning and Poultry Seasoning. Some consider this cheating, but I find them useful for quick meals. Italian Seasoning is usually a mix of dried marjoram, thyme, rosemary, savory, sage, oregano, and basil. Poultry Seasoning is usually a mix of thyme, sage, marjoram, rosemary, black pepper, and nutmeg. Though both contain crossover ingredients, I often make use of both.

Check out the recipe after the break. Give it a try and let me know how it turns out for you or any adjustments you made. Enjoy.


  • 2 medium yellow onions, diced
  • 4 cloves garlic, minced
  • 1 bunch kale, de-stemmed and chopped
  • 1 14oz can navy beans, drained and rinsed
  • 1 14oz can light red kidney beans, drained and rinsed
  • 1 14oz can dark red kidney beans, drained and rinsed
  • 1 14oz can pinto beans, drained and rinsed
  • 2 14oz cans fire roasted tomatoes, undrained
  • 2 14oz cans fire roasted tomatoes with chilies, undrained
  • 6 c veggie broth
  • 1 tbsp tomato paste
  • 1 tbsp chopped fresh parley
  • 1 tbsp cumin
  • 1/2 tbsp paprika
  • 1 tbsp dried italian seasoning
  • 1/2 tbsp poultry seasoning
  • 1/2 tsp turmeric
  • 1 tbsp soy sauce
  • salt and pepper to taste


Brown onions, stirring occasionally, in enough oil to coat the bottom of the pan. After the onions begin to take on color, add garlic and cook for another minute stirring constantly. Add remaining ingredients except the kale and bring to a boil. Stir in the kale - this can been done in two batches until the kale wilts enough to incorporate. Reduce heat and simmer for 30-45 mins covered, stirring occasionally. Add more water or broth if the stew becomes too thick. Serve alone or over rice or pasta.

If you cannot find the fire roasted tomatoes with chilies, you can use four cans of fire roasted tomatoes and add a can of diced chilies, a fresh diced jalapeno, or a tsp of crushed red pepper flakes.

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