White Bean and Kale Stew
A hearty, rustic stew brimming with creamy cannellini beans, tender kale, and aromatic rosemary. This one-pot wonder is a comforting, plant-based meal perfect for a cozy weeknight dinner.
For 4 servings
Sauté the aromatic vegetables.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 8-10 minutes.
TIPThis step builds a flavorful base, so don't rush it. Let the vegetables get tender and slightly sweet.Add garlic and rosemary.
Stir in the minced garlic and dried rosemary. Cook for about 1 minute more, until fragrant.
TIPCook the garlic just until you can smell it to avoid it becoming bitter.Add liquids and beans.
- Pour in the undrained diced tomatoes, rinsed cannellini beans, and water.
- Season with a pinch of salt and black pepper.
- Stir everything together and bring the stew to a gentle simmer.
Simmer the stew.
Reduce the heat to low, cover the pot, and let the stew simmer for at least 15 minutes to allow the flavors to meld together.
TIPFor a thicker stew, you can mash about half a cup of the beans against the side of the pot with a spoon before simmering.Wilt the kale.
Uncover the pot and stir in the chopped kale. Cook for another 3-5 minutes, until the kale is wilted and tender.
Finish and serve.
Remove the pot from the heat and stir in the fresh lemon juice. Taste and adjust seasoning if needed. Ladle into bowls and serve hot with crusty bread.
TIPA drizzle of good quality olive oil over each bowl just 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 creamier texture, use an immersion blender to briefly pulse the stew a few times before adding the kale.
- 2If you have fresh rosemary, use one sprig instead of dried. Add it with the vegetables and remove the stem before serving.
- 3This stew tastes even better the next day as the flavors have more time to develop.
- 4To make it a complete meal, you can add a cup of cooked whole grains like farro or barley during the last 10 minutes of simmering.
Adapt it for your goals.
High protein
Add shredded cooked chicken or crumbled Italian sausage along with the beans for a non-vegetarian version.
quickQuick
Use a bag of pre-chopped mirepoix (onion, carrot, celery) to cut down on prep time.
healthyHealthy
Reduce the olive oil to 2 tablespoons and add an extra cup of water or vegetable broth for a lighter version.
kid friendlyKid friendly
Use spinach instead of kale as it has a milder flavor and wilts down more. Ensure vegetables are chopped finely.
Why this is on our healthy list.
Rich in Fiber
Cannellini beans are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Excellent Source of Plant-Based Protein
This stew provides a substantial amount of protein from beans, making it a great option for vegetarians and anyone looking to reduce meat consumption.
Packed with Vitamins and Minerals
Kale is a nutrient powerhouse, rich in vitamins K, A, and C, while carrots and tomatoes provide antioxidants like beta-carotene and lycopene.
Heart-Healthy
The combination of fiber, potassium from beans, and healthy monounsaturated fats from olive oil supports cardiovascular health.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein and fiber from the beans, and loaded with vitamins and minerals like Vitamin K, A, and C from the kale and other vegetables.