LunchDinnerMain Course

White Bean And Kale Stew

Name: White Bean And Kale Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: italian
Ingredients: 2 tbsp olive oil; 1 pcs yellow onion chopped; 2 pcs carrot diced; 2 pcs celery stalk diced; 3 clove garlic minced; 1 tsp dried oregano; 400 g crushed tomato; 4 cup vegetable broth; 2 can canned cannellini bean rinsed and drained; 4 cup kale stems removed, chopped; 0.5 tsp salt; 0.25 tsp black pepper freshly ground; 2 tbsp fresh parsley chopped (optional)

This hearty vegan stew features tender white beans and nutritious kale simmered in a savory tomato broth. It's a comforting and easy-to-make meal perfect for a cozy lunch or dinner, packed with plant-based protein and fiber.

An original recipe by Forkin

Total time: 45 min
Serves: 4
Difficulty: Easy
Per serving: 408 kcal

VeganVegetarianGluten-free

Allergen information: may contain celery. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

2 tbspolive oil
1 pcsyellow onion, chopped
2 pcscarrot, diced
2 pcscelery stalk, diced
3 clovegarlic, minced
1 tspdried oregano
400 gcrushed tomato
4 cupvegetable broth
2 cancanned cannellini bean, rinsed and drained
4 cupkale, stems removed, chopped
0.5 tspsalt
0.25 tspblack pepper, freshly ground

garnish

2 tbspfresh parsley, chopped(optional)

Equipment

ladle · knife · cutting board · large pot

The method

Step by step

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
About 1 min
2
Add the onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables soften.
About 7 min
3
Stir in the garlic and dried oregano, cooking for another minute until fragrant.
About 1 min
4
Pour in the crushed tomatoes and vegetable broth. Bring the mixture to a simmer.
About 5 min
5
Add the rinsed and drained cannellini beans to the pot. Reduce heat to low, cover, and simmer for 15 minutes to allow the flavors to meld.
About 15 min
6
Stir in the chopped kale. Cook for 3-5 minutes, or until the kale has wilted and is tender.
About 5 min
7
Season the stew with salt and black pepper to taste.
About 1 min
Cook’s note: Adjust seasoning as needed after tasting.
8
Ladle the stew into bowls and garnish with fresh parsley, if desired, before serving.

Per serving

Nutrition

72%Score

Calories: 407.7kcal
Protein: 23.1g
Carbs: 64.6g
Fat: 8.6g
Fibre: 15.7g
Sugar: 7.8g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

Store leftover stew in an airtight container in the refrigerator.

Reheating

Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through.