Pin it A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
I first prepared this Italian Bean & Kale Stew for a chilly weeknight dinner and was amazed by how quickly it came together without sacrificing flavor. The combination of beans and greens is as satisfying as it is wholesome.
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
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 and seasonings:
- Add cannellini beans, diced tomatoes, vegetable broth, oregano, thyme, and red pepper flakes. Stir to combine.
- Simmer stew:
- Bring to a gentle boil, then reduce heat to low. Simmer uncovered for 25–30 minutes, stirring occasionally, until vegetables are tender and flavors meld.
- Season and serve:
- Season with salt and pepper to taste. Ladle stew into bowls and garnish with Parmesan and parsley, if desired. Serve hot.
Pin it This stew has been a comfort food favorite for my family, especially served with a side of crusty bread. Even picky eaters go for seconds thanks to its hearty texture and rich flavors.
Required Tools
You'll need a large soup pot or Dutch oven, cutting board and knife, wooden spoon or spatula, and a ladle for serving.
Allergen Information
This recipe is gluten-free, dairy-free (if you omit Parmesan), and vegetarian. Always check labels for hidden allergens in broth or cheese.
Nutritional Information
Each serving contains approximately 310 calories, 7g total fat, 48g carbohydrates, and 14g protein.
Pin it This Italian Bean & Kale Stew makes a simple yet satisfying meal for any night of the week. Enjoy its nourishing flavors and easy preparation!
Recipe FAQs
- → What type of beans work best in this dish?
Cannellini beans are ideal for their creamy texture and mild flavor that blends seamlessly with kale and herbs.
- → Can kale be substituted with other greens?
Yes, sturdy greens like Swiss chard or collard greens can replace kale without losing the dish's hearty character.
- → How long should the stew simmer for optimal flavor?
Simmering uncovered for 25 to 30 minutes allows flavors to meld and vegetables to soften while retaining some texture.
- → Is this dish suitable for gluten-free diets?
Yes, using gluten-free vegetable broth ensures the dish remains free from gluten.
- → What are good garnishing options?
Freshly grated Parmesan and chopped parsley add a bright, savory finish. Omit cheese for vegan preference.