Save A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
This Italian Bean & Kale Stew quickly became a weeknight favorite in my home. The aroma of simmering vegetables and herbs is pure comfort, especially on chillier evenings.
Ingredients
- Olive oil: 2 tablespoons
- 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 (optional): 1/2 teaspoon
- Salt and black pepper: To taste
- Freshly grated Parmesan cheese (optional): For garnish
- Chopped fresh parsley (optional): For garnish
Instructions
- Soften the 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.
- Wilt the kale:
- Add chopped kale and cook, stirring, until slightly wilted, about 2 minutes.
- Add beans & broth:
- 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:
- Season with salt and pepper to taste.
- Serve:
- Ladle stew into bowls and garnish with Parmesan and parsley, if desired. Serve hot.
Save My kids love dipping crusty bread into this stew, making it not just nourishing but also fun at the dinner table. It's a comforting meal we return to whenever we want a taste of Italy at home.
Serving Suggestions
Pair your stew with toasted bread or a fresh green salad. For extra heartiness, a poached egg on top or a drizzle of olive oil brings another layer of richness.
Make Ahead & Storage
The stew keeps well refrigerated for up to 4 days. It also freezes beautifully for meal prep—thaw and reheat gently for a quick healthy lunch or dinner.
Nutritional Information
Each serving provides about 310 calories, 7 g fat, 48 g carbohydrates, and 14 g protein, making it a filling yet light meal option.
Save This stew draws out the best Italian flavors in one pot. Make it tonight for a warming, nourishing meal everyone will love.
Recipe Questions & Answers
- → What beans work best in this dish?
Cannellini beans are ideal for their creamy texture and mild flavor, but other white beans can be substituted.
- → Can I make it vegan-friendly?
Yes, simply omit the Parmesan garnish to keep it fully plant-based.
- → How do the herbs enhance the flavors?
Dried oregano and thyme bring warm, earthy notes that complement the beans and kale beautifully.
- → Is it suitable for gluten-free diets?
Absolutely. Using gluten-free vegetable broth ensures the dish fits gluten-sensitive needs.
- → Can I add more vegetables to this dish?
Sure, adding diced potatoes or other root vegetables can increase heartiness and texture variety.