Ingredients with Measurements:
- 1 pound of ground beef
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 can of diced tomatoes (14.5 oz)
- 1 can of kidney beans, drained and rinsed (15 oz)
- 1 can of corn, drained (15 oz)
- 1 can of green beans, drained (14.5 oz)
- 1 can of tomato sauce (8 oz)
- 1 tablespoon of chili powder
- 1 teaspoon of cumin
- Salt and pepper to taste
- 1 bunch of kale, chopped
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. In a large pot or Dutch oven, cook the ground beef over medium-high heat until browned, stirring occasionally.
2. Add the chopped onion and minced garlic to the pot and cook until the onion is translucent, stirring occasionally.
3. Add the can of diced tomatoes, kidney beans, corn, green beans, and tomato sauce to the pot. Stir to combine.
4. Add the chili powder, cumin, salt, and pepper to the pot. Stir to combine.
5. Add the chopped kale to the pot and stir to combine.
6. Bring the stew to a boil, then reduce the heat to low and simmer for 30 minutes, stirring occasionally.
7. Serve hot and enjoy!
Time:
Preparation time: 10 minutes
Cooking time: 40 minutes
Temperature:
Medium-high heat for cooking the ground beef, low heat for simmering the stew.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories per serving: 350
Total fat: 12g
Saturated fat: 4g
Cholesterol: 60mg
Sodium: 800mg
Total carbohydrates: 36g
Dietary fiber: 10g
Sugar: 8g
Protein: 25g
Substitutions for ingredients:
- Ground turkey or chicken can be used instead of ground beef.
- Cannellini beans or black beans can be used instead of kidney beans.
- Fresh or frozen green beans can be used instead of canned.
- Swiss chard or spinach can be used instead of kale.
Variations:
- Add diced potatoes or sweet potatoes to the stew for extra heartiness.
- Use different types of beans or vegetables to customize the stew to your liking.
- Add a splash of hot sauce or Worcestershire sauce for extra flavor.
Tips and tricks:
- Make sure to rinse and drain the canned beans and vegetables before adding them to the stew.
- Adjust the amount of chili powder and cumin to your desired level of spiciness.
- Serve the stew with crusty bread or over rice for a complete meal.
Storage instructions:
Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through, stirring occasionally.
Presentation ideas:
Serve the stew in bowls with a sprinkle of chopped fresh parsley or cilantro on top.
Garnishes:
Chopped fresh parsley or cilantro.
Pairings:
Crusty bread, rice, or a side salad.
Suggested side dishes:
Garlic bread, roasted vegetables, or a green salad.
Troubleshooting advice:
- If the stew is too thick, add a splash of water or broth to thin it out.
- If the stew is too thin, simmer it for a few more minutes to thicken it up.
Food safety advice:
Make sure to cook the ground beef to an internal temperature of 160°F to ensure it is safe to eat.
Food history:
Kaledo stew is a hearty and flavorful dish that originated in the southern United States. It typically features ground beef, beans, and vegetables in a tomato-based broth.
Flavor profiles:
Savory, slightly spicy, and hearty.
Serving suggestions:
Serve the stew hot in bowls with a side of crusty bread or over rice for a complete meal.
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Region: Ghanaian