White Bean and Kale Stew
In short: Creamy cannellini beans, kale, carrots and plenty of garlic in a rosemary-scented tomato broth. A cheap, filling vegan stew ready in about 40 minutes. It takes about 45 min in total and makes 4 servings.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 270 kcal
This is a pantry stew that tastes much better than its short ingredient list suggests. Cannellini beans turn creamy when simmered with garlic and rosemary, and mashing a few of them thickens the broth without any cream. Kale goes in at the end so it keeps some texture, and a squeeze of lemon sharpens the flavors. Serve it with crusty bread for soaking up the broth, or over toast with a drizzle of olive oil.
Instructions
- Heat the oil in a large pot over medium heat. Add the onion, carrots and celery and cook for 8 minutes, stirring occasionally, until the onion is soft.
- Add the garlic, tomato paste, rosemary, thyme and chili flakes and cook for 2 minutes until the paste darkens a little.
- Add the beans and stock, bring to a boil, then reduce to a gentle simmer. Cook for 15 minutes, uncovered.
- Scoop out about a cup of the beans with some broth, mash them well with a fork and stir them back into the pot to thicken the stew.
- Add the kale and cook for 5 to 7 minutes, until tender but still bright green.
- Stir in the lemon juice, salt and pepper. Taste and adjust the seasoning, then serve in bowls drizzled with olive oil.
Tips
- Rinse canned beans well to remove the starchy liquid, which can make the broth taste dull and a bit metallic.
- Swap kale for spinach or Swiss chard, adding spinach for only the last 2 minutes. A drizzle of good olive oil or a pinch of smoked paprika at the table adds extra flavor.
Questions and answers
Can I use dried beans?
Yes. Soak 200 g (1 cup) of dried beans overnight and drain. Boil them hard in fresh water for 10 minutes, then simmer for 60 to 90 minutes until tender. Use about 500 g (3 cups) cooked beans for this recipe.
Does this stew freeze well?
Yes, for up to 3 months. The kale softens a bit, but the flavor is still good. Reheat gently and add a little water if it thickens.
How can I make it more filling?
Add diced potatoes with the carrots, stir in cooked pasta or rice at the end, or serve it over thick slices of toasted bread.
How long does it take to make White Bean and Kale Stew?
About 45 min in total: 15 min of preparation and 30 min of cooking.
How many calories are in White Bean and Kale Stew?
About 270 kcal per serving, with 10 g of protein, 33 g of carbohydrates and 11 g of fat. These values are estimates.
Nutrition per serving
| Calories | 270 kcal |
|---|---|
| Protein | 10 g |
| Carbohydrates | 33 g |
| Fat | 11 g |
| Fiber | 11 g |
| Sugar | 8 g |
| Sodium | 900 mg |
Estimated values, calculated from the ingredients.
