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Kale and White Bean Stew

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A hearty and flavorful kale and white bean stew that brings warmth and comfort to your weeknight meals.

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 diced onion
  • 4 minced garlic cloves
  • 2 chopped carrots (or sweet potatoes)
  • 4 cups chopped kale (or any leafy greens)
  • 2 cans drained and rinsed white beans
  • 4 cups vegetable or chicken broth
  • 1–2 bay leaves
  • Salt and pepper to taste

Instructions

  1. Sauté the aromatics: In a large pot, heat olive oil over medium heat. Add diced onion and minced garlic. Cook until soft and fragrant, about 5 minutes.
  2. Add the veggies: Toss in chopped carrots and cook for another 5 minutes. Stir occasionally until they start to soften.
  3. Introduce the greens: Mix in chopped kale and sauté until it wilts down, about 2-3 minutes.
  4. Add the beans and broth: Include drained white beans and vegetable broth. Toss in bay leaves, along with salt and pepper to taste.
  5. Simmer: Bring the stew to a boil, then reduce heat and let it simmer for at least 30 minutes.
  6. Taste and adjust: Before serving, give it a taste and adjust the seasoning as needed.
  7. Serve it up: Ladle the stew into bowls and garnish with olive oil and cracked pepper. Serve with crusty bread.

Notes

This stew is even better the next day! Can be made vegan by using vegetable broth and omitting any animal products.

Nutrition

Keywords: kale, white bean, stew, vegan, healthy

Find it online: https://flavorvia.com/low-gi-weekly-menu-31-5-dinners-under-30-minutes/