Save A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
I first cooked this stew on a chilly evening, and the aroma of garlic and herbs filling my kitchen made the meal extra inviting. My family could hardly wait for it to finish simmering!
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: 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
- Cook 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 tomatoes:
- 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 to 30 minutes, stirring occasionally, until vegetables are tender and flavors meld.
- Season:
- Season with salt and pepper to taste.
- Finish and serve:
- Ladle stew into bowls and garnish with Parmesan and parsley, if desired. Serve hot.
Save We love gathering around the table with big bowls of this stew, passing fresh bread and laughter as we share a hearty meal together.
Required Tools
Large soup pot or Dutch oven, cutting board and knife, wooden spoon or spatula, and a ladle are all you need for preparation.
Allergen Information
This stew contains no inherent allergens, but check broth and Parmesan cheese labels for hidden wheat or dairy.
Nutritional Information (per serving)
Calories: 310, Total Fat: 7 g, Carbohydrates: 48 g, Protein: 14 g
Save This Italian bean & kale stew is perfect for cozy nights or hearty family dinners. Enjoy every spoonful with your favorite garnishes!
Recipe FAQs
- → What type of beans works best in this dish?
Cannellini beans are preferred for their creamy texture and mild flavor that blend well with the kale and herbs.
- → Can I use fresh tomatoes instead of canned?
Yes, fresh diced tomatoes can be used; however, canned tomatoes add consistent acidity and flavor year-round.
- → How should I prepare the kale for cooking?
Remove tough stems and chop the leaves roughly. Adding kale after sautéing the vegetables ensures it wilts evenly without becoming mushy.
- → Is it necessary to use red pepper flakes?
Red pepper flakes add a subtle heat but can be omitted for a milder flavor without compromising the dish.
- → What are good serving suggestions with this meal?
Serve hot garnished with fresh parsley and grated Parmesan, alongside crusty bread to soak up the flavorful broth.
- → How can this dish be made vegan-friendly?
Simply omit the Parmesan garnish or use a plant-based alternative for a fully vegan version.