Pin it A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
This Italian Bean & Kale Stew quickly became a favorite in my house. It's nourishing and full of flavor, making it a go-to comfort meal when the weather is chilly or we need something wholesome and satisfying.
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 black pepper: to taste
- Parmesan cheese (optional): freshly grated, omit for vegan
- Fresh parsley: chopped, for garnish
Instructions
- Prep 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.
- Add Kale:
- Add chopped kale and cook, stirring, until slightly wilted, about 2 minutes.
- Add Main Ingredients:
- Add cannellini beans, diced tomatoes, vegetable broth, oregano, thyme, and red pepper flakes. Stir to combine.
- Simmer:
- Bring to a gentle boil, then reduce heat to low. Simmer uncovered for 25 minutes 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.
Pin it My family especially loves this stew with warm, crusty bread on the side. It's always a hit during our Sunday dinners and leaves everyone asking for seconds.
Required Tools
Large soup pot or Dutch oven, cutting board and knife, wooden spoon or spatula, ladle.
Allergen Information
No ingredients inherently contain allergens, but verify broth and cheese for dairy and gluten.
Nutritional Information
Per serving: Calories 310, Total Fat 7 g, Carbohydrates 48 g, Protein 14 g.
Pin it This stew is sure to warm you up and feed a group. Enjoy the flavors of Italy right at your dinner table tonight.
Recipe Questions & Answers
- → What type of beans work best in this dish?
Cannellini beans are ideal due to their creamy texture and mild flavor, which complement the kale and herbs well.
- → Can I adjust the spice level?
Yes, the crushed red pepper flakes can be increased or omitted to suit your desired heat preference.
- → How can I make this dish vegan?
Simply omit the Parmesan cheese garnish and use a plant-based broth for full vegan compliance.
- → What is the best way to store leftovers?
Store in an airtight container in the refrigerator for up to 4 days, and reheat gently on the stove or microwave.
- → Are there ingredient substitutions for the greens?
Yes, kale can be swapped with other hearty greens such as Swiss chard or collards for a similar texture and flavor.