Looking for a comforting and nutritious dish to warm up your evenings? This White Bean and Kale Stew combines hearty vegetables, protein-packed beans, and nutrient-rich kale for a delicious, healthy meal. It’s perfect for those chilly nights when you want something filling yet wholesome. Plus, it’s easy to make and loaded with fiber and flavor.
White Bean and Kale Stew
Course: Main, SoupsCuisine: American4
servings10
minutes30
minutes220
kcalIngredients
2 tablespoons extra-virgin olive oil
1 onion, diced
2 cloves garlic, chopped
2 carrots, peeled and diced
2 stalks celery, diced
Coarse salt and freshly ground black pepper, to taste
1 can (15 ounces) whole tomatoes, chopped (juice reserved)
1/2 pound small red potatoes, scrubbed and diced
1 can (15 ounces) white beans, drained and rinsed
1 bunch kale (1 pound), stems removed and leaves torn into small pieces
1/2 cup freshly grated Parmesan
Directions
- Heat olive oil in a large pot over medium heat. Add diced onion, garlic, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
- Add the chopped tomatoes along with their juice, diced red potatoes, and a generous pinch of salt and pepper. Simmer for 10 minutes, stirring occasionally.
- Stir in the white beans and torn kale leaves. Cover and cook for an additional 10-12 minutes, until the kale is wilted and the potatoes are tender.
- Serve the stew hot, garnished with freshly grated Parmesan. Adjust seasoning with more salt and pepper if needed.
Notes
- Nutrition Facts (per serving):
Fat: 9 g
Saturated fat: 1.5 g
Cholesterol: 0 mg
Carbohydrates: 32 g
Protein: 9 g
Sodium: 400 mg
Fiber: 9 g
Sugar: 4 g
This White Bean and Kale Stew is a delicious, nourishing option for a quick weeknight dinner or a weekend meal prep. The combination of tender vegetables, creamy beans, and rich Parmesan creates a stew that’s satisfying and heart-healthy. Make this recipe a staple in your kitchen for a meal packed with nutrients and flavor!
