Garlicky White Bean & Kale Stew: A Cozy, Nourishing One-Pot Meal
- admin81566
- 4 days ago
- 3 min read
When the weather cools down or you need a comforting meal that fuels your body, a warm bowl of stew can be just what you need. This Garlicky White Bean and Kale Stew is packed with nutrients, flavor, and heartiness. It’s a perfect dish to enjoy on a cold snowy day, helping you nourish your body with wholesome ingredients while satisfying your taste buds.
This recipe combines creamy cannellini beans, tender kale, and a bright lemon finish with a gentle kick from crushed red pepper. It’s simple to prepare, uses pantry staples, and makes enough to share or save for later. Let’s dive into how to make this delicious stew step by step.
Ingredients You Will Need
2 tablespoons extra-virgin olive oil plus 4 teaspoons, divided
2 medium carrots, peeled and chopped (about 1â…“ cups)
1 small yellow onion, chopped (about 1 cup)
¾ teaspoon salt, divided
1 medium bunch lacinato kale (about 12 ounces), stemmed and chopped (about 8 cups)
6 medium cloves garlic, finely chopped (2 tablespoons)
½ teaspoon crushed red pepper
3 cups reduced-sodium vegetable broth, divided
2 (15-ounce) cans no-salt-added cannellini beans, rinsed, divided
1 teaspoon grated lemon zest
2 tablespoons lemon juice, divided
¼ cup finely grated Parmesan cheese (1 ounce)
2 tablespoons chopped fresh flat-leaf parsley
Step-by-Step Directions
1. Prepare the Base Vegetables
Heat 2 tablespoons of extra-virgin olive oil in a large pot over medium heat. Add the chopped carrots and onion. Sprinkle with ¼ teaspoon of salt. Cook, stirring occasionally, until the vegetables soften and the onion becomes translucent, about 5 to 7 minutes.
2. Add the Kale and Garlic
Add the chopped kale to the pot along with the finely chopped garlic and crushed red pepper. Stir well to combine. Cook for about 5 minutes, allowing the kale to wilt and the garlic to release its aroma.
3. Pour in Broth and Beans
Add 2 cups of the vegetable broth and one can of rinsed cannellini beans to the pot. Stir everything together and bring to a simmer. Let it cook for 10 minutes, stirring occasionally, so the flavors meld and the kale become tender.
4. Blend Part of the Stew for Creaminess
Remove about half of the stew mixture and transfer it to a blender or food processor. Blend until smooth, then return it to the pot. This step adds a creamy texture without using cream or dairy.
5. Finish the Stew
Add the remaining 1 cup of vegetable broth and the second can of rinsed cannellini beans. Stir in the lemon zest, 1 tablespoon of lemon juice, and the remaining ½ teaspoon of salt. Let the stew simmer for another 5 minutes to heat through.
6. Serve and Garnish
Ladle the stew into bowls. Drizzle each serving with 2 teaspoons of extra-virgin olive oil, sprinkle with grated Parmesan cheese, and garnish with chopped fresh parsley. Add the remaining tablespoon of lemon juice on top for a fresh, bright finish.
Why This Stew Is a Wellness Winner
This stew is more than just a tasty meal. It’s a nutrient-rich dish that supports your health in many ways:
Cannellini beans provide plant-based protein and fiber, helping you feel full and supporting digestion.
Kale is packed with vitamins A, C, and K, plus antioxidants that support your immune system.
Garlic adds flavor and contains compounds that may support heart health.
Lemon juice and zest brighten the flavor while adding vitamin C.
Olive oil offers healthy fats that promote heart health and help your body absorb fat-soluble vitamins.
This stew fits well into a balanced diet and can be part of your weekly wellness routine.
Tips for Making the Best Garlicky White Bean and Kale Stew
Use fresh kale for the best texture and flavor. Lacinato kale, also called dinosaur kale, works well because it softens nicely without becoming mushy.
If you prefer a spicier stew, increase the crushed red pepper slightly or add a pinch of smoked paprika.
This stew stores well in the fridge for up to 4 days and freezes beautifully. Make a big batch to enjoy later.
For a vegan version, omit the Parmesan cheese or use a plant-based alternative.
Serve with crusty whole-grain bread or over cooked quinoa for a complete meal.
Learn More About Eating Well
If you want to explore more recipes like this or get personalized support to improve your nutrition, consider joining our Eat Well 4Life Nutrition Program. Our program offers guidance, meal plans, and expert advice to help you build healthy habits that last. Whether you want to boost your energy, manage weight, or simply eat more wholesome foods, we’re here to help.
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