White Bean And Kale Stew
This hearty vegan stew features tender white beans and nutritious kale simmered in a savory tomato broth. It's a comforting and easy-to-make meal perfect for a cozy lunch or dinner, packed with plant-based protein and fiber.
An original recipe by Forkin
- Total time
- 45 min
- Serves
- 4
- Difficulty
- Easy
- Per serving
- 408 kcal
Allergen information: may contain celery. Always check ingredient packaging if you have an allergy.
Mise en place
Ingredients
Converted for display; the recipe amounts stay equivalent.
Ingredients
- 2 tbspolive oil
- 1 pcsyellow onion, chopped
- 2 pcscarrot, diced
- 2 pcscelery stalk, diced
- 3 clovegarlic, minced
- 1 tspdried oregano
- 400 gcrushed tomato
- 4 cupvegetable broth
- 2 cancanned cannellini bean, rinsed and drained
- 4 cupkale, stems removed, chopped
- 0.5 tspsalt
- 0.25 tspblack pepper, freshly ground
garnish
- 2 tbspfresh parsley, chopped(optional)
Equipment
ladle · knife · cutting board · large pot
The method
Step by step
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat.
About 1 min
- 2
Add the onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables soften.
About 7 min
- 3
Stir in the garlic and dried oregano, cooking for another minute until fragrant.
About 1 min
- 4
Pour in the crushed tomatoes and vegetable broth. Bring the mixture to a simmer.
About 5 min
- 5
Add the rinsed and drained cannellini beans to the pot. Reduce heat to low, cover, and simmer for 15 minutes to allow the flavors to meld.
About 15 min
- 6
Stir in the chopped kale. Cook for 3-5 minutes, or until the kale has wilted and is tender.
About 5 min
- 7
Season the stew with salt and black pepper to taste.
About 1 min
Cook’s note: Adjust seasoning as needed after tasting.
- 8
Ladle the stew into bowls and garnish with fresh parsley, if desired, before serving.
Per serving
Nutrition
- Calories
- 407.7kcal
- Protein
- 23.1g
- Carbs
- 64.6g
- Fat
- 8.6g
- Fibre
- 15.7g
- Sugar
- 7.8g
Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.
Keep it good
Store leftover stew in an airtight container in the refrigerator.
Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through.
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