Chicken and White Bean Stew
A hearty and comforting stew packed with lean chicken breast, creamy cannellini beans, and nutrient-rich kale. This one-pot meal is perfect for a healthy weeknight dinner, ready in under an hour.
For 4 servings
Cook the cannellini beans.
Soak the dried beans in water overnight, or for at least 8 hours. Drain the soaking water. Add the soaked beans and 4 cups of fresh water to a pressure cooker. Cook on high pressure for 15-20 minutes, or until tender. Drain and set aside.
TIPIf you're short on time, you can do a quick soak by boiling the beans for 2 minutes, then letting them stand covered for 1 hour.Sauté the vegetables.
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until softened, about 6-8 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
Brown the chicken.
- Add the cubed chicken breast to the pot.
- Season with a pinch of salt and pepper.
- Cook until lightly browned on all sides, about 5-7 minutes.
Simmer the stew.
- Stir in the diced tomatoes and dried rosemary.
- Pour in the chicken broth and add the cooked cannellini beans.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes to allow the flavors to meld.
TIPScrape the bottom of the pot after adding the broth to release any browned bits, which add a lot of flavor.Wilt the kale.
Add the chopped kale to the pot in batches, stirring until it wilts down. Cover and cook for another 5-7 minutes, or until the kale is tender.
Finish and serve.
Stir in the fresh lemon juice. Taste and adjust seasoning with more salt and pepper if needed. Ladle the hot stew into bowls and serve immediately.
TIPA drizzle of good quality olive oil over each bowl before serving adds a nice finishing touch.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a thicker stew, you can mash about half a cup of the cooked beans with a fork and stir them back into the pot.
- 2Don't overcook the chicken, as it can become tough. Browning it lightly is sufficient since it will continue to cook in the broth.
- 3This stew freezes beautifully. Let it cool completely, then store in airtight containers in the freezer for up to 3 months.
- 4To make this recipe even quicker, you can use a rotisserie chicken. Shred the meat and add it during the last 5 minutes of simmering.
Adapt it for your goals.
Vegetarian
Omit the chicken and double the cannellini beans. Use vegetable broth instead of chicken broth for a hearty vegetarian version.
quickQuick
Use one 15-ounce can of cannellini beans (rinsed and drained) instead of dried beans to save on soaking and cooking time. Reduce simmer time accordingly.
healthyHealthy
Add other vegetables like zucchini or bell peppers along with the carrots and celery for an extra nutrient boost.
high proteinHigh protein
Stir in a scoop of unflavored collagen peptides with the broth to increase the protein content without altering the taste.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast provides high-quality protein essential for muscle repair, immune function, and overall body maintenance, which is especially important during pregnancy.
High in Dietary Fiber
Cannellini beans and kale are rich in fiber, which aids digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Rich in Folate
Both beans and kale are good sources of folate, a crucial B-vitamin for preventing neural tube defects in the developing baby.
Packed with Vitamins and Minerals
This stew is a powerhouse of nutrients, including Vitamin K from kale, Vitamin A from carrots, and iron from both beans and chicken.
Frequently asked questions
Yes, this stew is very healthy. It's packed with lean protein from chicken, high in fiber from beans and kale, and loaded with vitamins and minerals from the vegetables. Using low-sodium broth keeps the sodium content in check.