The One Kidney Diet: Vegetable Stew

Vegetable Stew

Macros to keep an eye on (per serving):
  • Protein: 12.8g out of a 60g daily goal
  • Carbs: 62g
  • Fat: 18.5g
  • Calories: 440
  • Liquid: ~8oz

What you’ll need:
  • Red onion, diced
  • Sliced carrots
  • Celery, chopped
  • Spinach, roughly chopped
  • Cabbage, chopped
  • Potato, cubed
  • Canned tomatoes
  • Canned corn
  • Canned black beans (watch protein here)
  • Olive oil
  • Red wine vinegar or lemon juice (just a splash for acid)
  • Chicken or beef broth (stock has more protein)
  • Salt, pepper, and any preferred herbs or spices

How to whip it up:
  1. Sauté the Vegetables:
    • In a large pot, heat olive oil over medium heat.
    • Add diced red onion, sliced carrots, and chopped celery, sautéing until softened.
    • Add the chopped cabbage and cook until slightly tender.
  2. Add Potatoes and Tomatoes:
    • Stir in the cubed potatoes and canned tomatoes.
    • Cook for a few minutes until the potatoes start to soften.
  3. Simmer the Stew:
    • Pour in the chicken or beef broth, enough to cover the vegetables.
      • Half broth / half filtered water is also a good option.
    • Add the canned corn and a moderate amount of canned black beans.
    • Season with salt, pepper, and a splash of red wine vinegar.
    • Bring to a boil, then reduce to a simmer. Cover and let it cook until the potatoes are tender.
      • Note: The potatoes take the longest to soften.
  4. Finish with Spinach:
    • Stir in the spinach near the end of the cooking time, allowing it to wilt but keep its color.
  5. Serve:
    • Taste and adjust seasoning as needed.
    • Serve hot with a slice of sourdough bread on the side.

A bit on the side:

This meal’s great for keeping an eye on your protein, without it being a pain in the ass. The only downside? A bit too much liquid. But the cool part is, you can adjust it with whatever you’ve got in your fridge. It’s like a catch-all for those vegetables you don’t know what to do with. And the leftovers are just as good. Plus, it’s easy to make – almost takes care of itself.

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