Kale White Bean Stew

Nutriscore Rating: 81/100

Warm, hearty, and packed with wholesome goodness, this Kale White Bean Stew is the ultimate comfort food for a cozy night in. Brimming with nutrient-rich kale, tender white beans, and a medley of aromatic vegetables like carrots, celery, and onions, this one-pot dish offers bold flavors enhanced by smoked paprika, thyme, and a bright splash of lemon juice. Ready in just 45 minutes, it’s a nourishing, plant-based meal perfect for busy weeknights. Whether served on its own or paired with crusty bread or fluffy quinoa, this gluten-free and dairy-free stew is as satisfying as it is simple to make. Perfect for meal prep or a casual dinner, this easy kale and white bean recipe is sure to become a household favorite!

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 2 tablespoons olive oil
• 1 large, diced yellow onion
• 2 medium, diced carrots
• 2 diced celery stalks
• 4 minced garlic cloves
• 6 cups vegetable broth
• 2 15-ounce cans, drained and rinsed canned white beans (such as cannellini or great northern beans)
• 1 14.5-ounce can canned diced tomatoes
• 6 cups, chopped kale
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoons black pepper
• 2 tablespoons lemon juice
• 0.25 teaspoons red pepper flakes (optional)

📝 Instructions

8 steps

1. Heat the olive oil in a large pot or Dutch oven over medium heat.

2. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables soften and the onion is translucent.

3. Stir in the minced garlic and cook for an additional 1 minute until fragrant.

4. Pour in the vegetable broth, then add the white beans, diced tomatoes, dried thyme, oregano, smoked paprika, salt, and black pepper. Stir well to combine.

5. Bring the mixture to a boil, then reduce the heat to a simmer. Cook uncovered for 15 minutes, allowing the flavors to meld together.

6. Add the chopped kale to the pot and stir to incorporate. Continue simmering for another 5-7 minutes, or until the kale is tender but still vibrant green.

7. Stir in the lemon juice and red pepper flakes (if using), taste, and adjust the seasoning with additional salt or pepper if needed.

8. Serve the stew warm with crusty bread or a side of cooked grains like quinoa or rice for a complete meal.

Nutrition Facts

1 serving (484.3g)

Calories		267
% Daily Value*
Total Fat		9.7 g	12%
	Saturated Fat	1.5 g	7%
	Polyunsaturated Fat	1.5 g
Cholesterol		1 mg	0%
Sodium		1273 mg	55%
Total Carbohydrate		36.8 g	13%
	Dietary Fiber	10.7 g	38%
	Total Sugars	8.7 g
Protein		10.7 g	21%
Vitamin D		0.0 mcg	0%
Calcium		182 mg	14%
Iron		3.9 mg	22%
Potassium		998 mg	21%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 514 cal (31.0%%)

Protein: 260 cal (15.6%%)

Carbs: 888 cal (53.4%%)