Save to Pinterest A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
I first made this Italian Bean & Kale Stew on a chilly weekend, craving comfort food that was both healthy and satisfying. It quickly became one of my go-to dishes for family dinners and meal prep.
Ingredients
- Olive oil: 2 tablespoons
- Yellow onion: 1 large, diced
- Carrots: 2 medium, diced
- Celery: 2 stalks, diced
- Garlic cloves: 3 minced
- Kale: 1 large bunch, stems removed and leaves chopped (about 6 cups)
- Cannellini beans: 2 cans (15 oz each), drained and rinsed
- Diced tomatoes: 1 can (14.5 oz) with juices
- Vegetable broth: 4 cups (gluten-free if needed)
- Dried oregano: 1 teaspoon
- Dried thyme: 1 teaspoon
- Crushed red pepper flakes: 1/2 teaspoon (optional)
- Salt and freshly ground black pepper: to taste
- Freshly grated Parmesan cheese: for garnish (optional, omit for vegan)
- Chopped fresh parsley: for garnish
Instructions
- Sauté vegetables:
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté until softened, about 7 minutes.
- Add garlic:
- Stir in garlic and cook for 1 minute until fragrant.
- Cook kale:
- Add chopped kale and cook, stirring, until slightly wilted, about 2 minutes.
- Combine ingredients:
- Add cannellini beans, diced tomatoes, vegetable broth, oregano, thyme, and red pepper flakes. Stir to combine.
- Simmer stew:
- Bring to a gentle boil, then reduce heat to low. Simmer uncovered for 25 to 30 minutes, stirring occasionally, until vegetables are tender and flavors meld.
- Season:
- Season with salt and pepper to taste.
- Serve:
- Ladle stew into bowls and garnish with Parmesan and parsley, if desired. Serve hot.
Save to Pinterest This stew instantly brings warmth to our dinner table, and my kids love savoring it with a slice of bread. It truly feels like a taste of Italy each time we enjoy it together.
Required Tools
Large soup pot or Dutch oven, cutting board and knife, wooden spoon or spatula, ladle
Allergen Information
Contains: None inherently, but check broth and cheese for allergens (dairy in Parmesan, gluten in some broths). Always verify labels for hidden wheat, dairy, or other allergens.
Nutritional Information (per serving)
Calories: 310, Total Fat: 7 g, Carbohydrates: 48 g, Protein: 14 g
Save to Pinterest Enjoy this Italian Bean & Kale Stew hot for a comforting meal. Pair it with crusty bread to round out your dinner.
Recipe FAQs
- → What beans are best for this dish?
Cannellini beans are ideal due to their creamy texture and mild flavor, which complement the kale and herbs well.
- → Can I make this stew gluten-free?
Yes, by ensuring the vegetable broth is gluten-free and avoiding any added gluten-containing ingredients, this meal suits a gluten-free diet.
- → How can I enhance the flavor of this dish?
Adding fresh herbs like parsley or a drizzle of high-quality olive oil before serving can brighten and deepen the flavors.
- → Is it possible to make this dairy-free?
Simply omit the Parmesan garnish or replace it with a dairy-free alternative to keep the dish dairy-free.
- → How do I achieve the best texture for the kale?
Cooking the kale just long enough to wilt it lightly retains some bite while blending well with the other ingredients.
- → Can I prepare this stew ahead of time?
This dish tastes even better the next day as the flavors meld nicely; store in an airtight container and refrigerate.