Recipe Monday: Macrobiotic Winter Bean and Kale Stew

Posted by – December 12, 2016
Categories: Excerpt Food & Nutrition

Eating a more wholesome and seasonal diet is one the greatest things you can do for your body—and for your planet. This year, make your New Year’s Resolution to source your produce locally. Use Marlene Watson-Tara’s Macrobiotics for All Seasons as your culinary guide for learning how to cook and prepare the season’s bounty. Get started with the Winter Bean and Kale Stew recipe from the Chapter “Hale and Hearty in Winter.”


Winter Bean and Kale Stewmacrobioticsforallseasons_cover_lr

  • ¼ cup wakame
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 small carrots, diced
  • 1 celery stalk, diced
  • 1 can cannellini beans, rinsed and drained
  • 1 ½ cups pinto beans (canned organic)
  • 6 cups miso bouillon or 6 cups Dashi Stock
  • 1 bunch kale, trimmed and chopped (6 cups)
  • ¼ tsp dried oregano
  • ⅛ to ¼ tsp ground nutmeg
  • Shoyu or tamari to taste

Note: For a thicker stew-like consistency, add any choice of cooked grain to the pot such as millet, quinoa, barley, or short-grain rice.

Put the wakame in small bowl, cover with cold water and soak for 15 minutes, or until soft. Drain, squeeze out the liquid, cut into small pieces and set aside. Heat the oil in a saucepan over a medium heat. Add the onion, carrots, celery and wakame, and sauté for 3 to 5 minutes, or until tender. Add the cannellini beans, pinto beans and broth. Bring to a boil, reduce the heat to medium low, cover and simmer for 10 minutes. Transfer half of the soup to a food processor or blender and purée until smooth. Stir the mixture into the remaining soup in the pot and add the kale. Cook for 5 minutes more, or until the kale is tender. Stir in the oregano and nutmeg and add a swirl or two of shoyu or tamari.

Tags: Macrobiotics Recipe Vegetarian & Vegan Marlene Watson-Tara

About the Author

Katherine is a California native, though she has spent time as a student in India and as a teacher in Japan. She attended Humboldt State University on the California coast where she earned her degree in religious studies and a minor in botany. Her love of all things books and reading led her to North Atlantic Books where she is currently working as a marketing intern. In her spare time, Katherine enjoys volunteering at her local library and writing about books on her blog.