WHITE BEAN AND KALE STEW

WHITE BEAN AND KALE STEW

White Bean and Kale Stew is a comforting and wholesome one-pot dish that brings together nutrient-dense ingredients with minimal effort. With creamy white beans, hearty kale, sautéed onion, garlic and a zing of lemon juice, this stew is both delicious and deeply nourishing. Simmered in a light vegetable broth, it strikes the perfect balance between earthy, tangy and savoury flavours. Rich in plant-based protein and fibre, it supports digestive health and energy levels while keeping you full for hours. This stew is easy to prepare and makes a perfect weeknight dinner, especially during colder months. Serve it on its own for a light but satisfying meal or pair it with crusty wholegrain bread for added texture. It also stores and reheats beautifully, making it an excellent option for meal prep and next-day lunches.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Low Fat, Low Sodium, Quick & Easy, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

• ½ cup canned white beans drained and rinsed

• 1 cup chopped kale

• ½ onion, chopped

• 1 clove garlic, minced

• 1 tbsp lemon juice

• 1 cup vegetable broth

• 1 tsp olive oil

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 235 kcal

• Fat: 5.4 g

• Saturated Fat: 0.8 g

• Carbohydrate: 37.8 g

• Sugar: 3.8 g

• Fiber: 8.8 g

• Sodium: 1082.8 mg

• Protein: 11.3 g

• Calcium: 185.1 mg

• Iron: 4.7 mg

• Potassium: 816.6 mg

PREPARATION

• Sauté Onion And Garlic: In a medium saucepan, heat olive oil over medium heat. Add chopped onion and garlic and cook for 3–4 minutes until softened and fragrant.

• Add Kale And Lemon Juice: Stir in chopped kale and lemon juice, cooking for 2–3 minutes until the kale begins to wilt.

• Add White Beans And Broth: Pour in the vegetable broth and add the white beans. Stir well and bring to a simmer.

• Simmer The Stew: Reduce the heat to low and simmer gently for 10–12 minutes, allowing the flavours to blend and the kale to become tender.

• Season To Taste: Add salt and pepper as needed, adjusting to your flavour preference.

• Serve Hot: Ladle the stew into a bowl and serve hot, optionally with lemon zest or a slice of crusty bread.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS

• Massage Kale: Massaging raw kale before adding it to the pot helps it soften quicker and improves its digestibility.

• Don’t Overcook: Keep an eye on the simmering time to preserve kale’s nutrients and colour.

• Lemon Brightness: Add lemon juice toward the end of cooking to maintain its tangy flavour.

• Oil-Free Option: Skip the oil and sauté using a splash of broth for a fat-free version.

VARIATIONS

• Add Grains: Stir in pre-cooked quinoa, barley or brown rice to make the stew more filling.

• Spice It Up: Add a pinch of red chilli flakes or smoked paprika for a subtle heat.

• Extra Veggies: Include chopped celery, carrot or courgette for added nutrients and texture.

• Creamy Version: Stir in 1 tbsp coconut milk or cashew cream at the end for a creamy finish.

• Herb Swap: Use thyme or rosemary in place of lemon juice for an earthier flavour profile.

PREPPING AND STORAGE

• Refrigeration: Store cooled stew in an airtight container in the fridge for up to 4 days.

• Freezing: Freeze portions in freezer-safe containers for up to 2 months. Label and date for freshness.

• Reheating: Reheat in a saucepan over low heat and stir it occasionally. Add a splash of water or broth if it thickens too much.