Save A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
The first time I made this Italian Bean & Kale Stew, my kitchen filled with the comforting aromas of garlic and herbs. It's a recipe I come back to whenever I crave something healthy yet deeply satisfying.
Ingredients
- Olive oil: 2 tablespoons for sautéing vegetables
- Yellow onion: 1 large, diced
- Carrots: 2 medium, diced
- Celery stalks: 2, 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, omit for vegan
- Chopped fresh parsley: For garnish, optional
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.
- Add kale:
- Add chopped kale and cook, stirring, until slightly wilted, about 2 minutes.
- Add beans & tomatoes:
- 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 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 My family loves gathering for this stew on chilly nights, dipping crusty bread and sharing stories around the table.
Required Tools
All you need is a large soup pot or Dutch oven, cutting board, knife, wooden spoon or spatula, and a ladle for serving.
Allergen Information
This stew is free of inherent allergens, but always verify labels for hidden wheat, dairy, or other allergens as needed.
Nutritional Information (per serving)
Each serving contains 310 calories, 7 g total fat, 48 g carbohydrates, and 14 g protein.
Save This Italian Bean & Kale Stew makes a nourishing meal that warms you from the inside. Enjoy leftovers for lunch the next day to savor those flavors all over again!
Recipe Guide
- → What beans are used in this dish?
Cannellini beans are used for their creamy texture and mild flavor, blending well with the other ingredients.
- → Can I make this stew vegan?
Yes, simply omit the Parmesan garnish to keep it fully plant-based and flavorful.
- → What herbs enhance the flavor?
Dried oregano and thyme lend the stew its classic Italian aroma, with optional red pepper flakes adding gentle heat.
- → How can I thicken the stew?
Adding a diced potato during cooking or mashing some beans slightly helps to create a thicker consistency.
- → What side dishes complement this stew?
Crusty bread or a light green salad pairs wonderfully, enhancing the meal's comforting and nutritious qualities.