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Mediterranean · Italian

White Bean and Kale Stew

Vegetarian

A thick, rustic stew of cannellini beans, tomatoes and kale with garlic, rosemary and a good slug of olive oil — hearty and meat-free.

White Bean and Kale Stew is a Mediterranean stew, ready in about 50 minutes and made with white beans (canned) and kale. It serves 4 and is rated easy to cook.

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Prep
15 min
Cook
35 min
Total
50 min
Serves
4
Level
Easy
Calories
272

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Warm the olive oil (opens in a new tab) in a large pot over medium heat. Add the onion (opens in a new tab), carrot (opens in a new tab) and celery (opens in a new tab) with a pinch of the salt and cook gently until soft, about 8 minutes.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  2. Step 2

    Add the garlic (opens in a new tab), rosemary (opens in a new tab) and chilli flakes (opens in a new tab) and cook for 1 minute until fragrant.

    • 1 min
    • medium heat

  3. Step 3

    Add the tomatoes, beans, stock and remaining salt. Bring to a simmer and cook for 15 minutes. Mash a ladleful of beans against the side of the pot to thicken the stew.

    • 16 min
    • medium-low heat
    A curry simmering in a pot
    How it looks · Photo: Bachir Mamud on Pexels

  4. Step 4

    Stir in the kale (opens in a new tab) and simmer for 8–10 minutes more until tender.

    • 10 min
    • medium-low heat

  5. Step 5

    Season with pepper (opens in a new tab) and lemon juice (opens in a new tab). Serve drizzled with a little extra olive oil (opens in a new tab), with parmesan (opens in a new tab) and bread if you like.

    • 1 min

About this dish

Origin
Not attributed to one place · Origin uncertainIn the spirit of Tuscan bean-and-greens soups, but this is a simplified home-style version without a specific origin.
Dish
Lunch · Dinner · Stews & braises · Main courses
Cooking method
Simmered, Stewed
Taste
savoury, earthy, herby, garlicky
Diet
Vegetarian (lacto-ovo) · No nut ingredients · High-fibre
All labelsVegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Pescatarian · Flexitarian-friendly · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Mediterranean-style · High-fibre · Low-fat · Carb-conscious
Without the optional extras: Vegan, Plant-based, Ovo-vegetarian, Dairy-freeWorked out from the ingredients. How labels work
Good for
One-pot · Freezer-friendly · Meal-prep friendly · Budget-friendly · Batch cooking
Cook more with
White beans (canned) · Kale · Onion · Carrot · Celery · Garlic
Techniques
Simmering · Stewing

Allergens

  • Contains, can be adapted: Milkfrom parmesan
  • Contains, can be adapted: Wheatfrom crusty bread / baguette
  • Contains, can be adapted: Glutenfrom vegetable stock, crusty bread / baguette
  • May contain: Sesamefrom crusty bread / baguette
  • Contains: Celeryfrom celery, vegetable stock

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

272 kcal per serving

Estimated

1 serving ≈ 514 g · recipe makes 4

Where the energy comes from

  • Protein 17%
  • Carbohydrate 56%
  • Fat 26%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy272 kcal53 kcal
Protein12.4 g2.4 g
Carbohydrate40.4 g7.9 g
Net carbohydrate28.8 g5.6 g
Sugars7.2 g1.4 g
Added sugars0 g0 g
Fibre11.6 g2.3 g
Fat8.4 g1.6 g
Saturated fat1.2 g0.2 g
Trans fat0 g0 g
Cholesterol0 mg0 mg
Sodium1324 mg258 mg
Salt equivalent3.3 g0.6 g
Vitamins & minerals per serving
Potassium
1154 mg
Calcium
286 mg
Iron
5.4 mg
Magnesium
100 mg
Vitamin A (RAE)
417 µg
Vitamin C
67 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
137 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: parmesan, crusty bread / baguette.
  • Red chilli flakes: Ground cayenne (FDC 170932) used as a stand-in for dried chilli flakes such as pul biber or Aleppo pepper.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Mashing some of the beans gives a creamy body without any cream.

Common mistakes

  • Adding the kale too early, so it turns grey and loses its texture.

Serve with

  • Serve over a slice of toasted bread rubbed with garlic for a ribollita-like bowl.

Storage

  • Keeps 4 days in the fridge or 3 months frozen.

Reheating

  • Reheat in a pan with a splash of water, as it thickens on standing.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 3, 4, 5

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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