Save A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
The first time I made this Italian Bean & Kale Stew was on a chilly weekend. The kitchen filled with the aroma of garlic and herbs, making everyone eager for dinner. It instantly became a go-to comfort dish in our home.
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 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.
- Wilt 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:
- 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 helping stir in the kale, watching it wilt and turn a deep green. Sharing this stew at the family table always brings smiles and satisfied appetites.
Required Tools
Use a large soup pot or Dutch oven for best results. A sturdy cutting board, sharp knife, wooden spoon or spatula, and ladle make prep and serving easy and efficient.
Allergen Information
Contains none inherently, but double check your broth and cheese for allergens. Be aware of wheat and dairy in processed ingredients if needed.
Nutritional Information
Each serving is about 310 calories, with a good balance of 7 g fat, 48 g carbohydrates, and 14 g protein for a satisfying meal.
Save This stew brings together classic Italian flavors for a satisfying meal you can enjoy any night of the week. Serve with crusty bread for an irresistible family dinner.
Cooking Guide
- → What beans work best in this dish?
Cannellini beans are ideal for their creamy texture and mild flavor, which complement the vegetables and herbs well.
- → Can I make it vegan?
Yes, simply omit the Parmesan garnish to keep it fully plant-based without sacrificing taste.
- → How do I keep the kale tender but not mushy?
Add the kale toward the end of cooking and simmer briefly to maintain a slight bite and vibrant color.
- → What herbs enhance the flavor?
Dried oregano and thyme add an authentic Italian aroma and depth; crushed red pepper flakes bring optional gentle heat.
- → What sides pair well with this dish?
Crusty bread or a simple green salad complements the stew perfectly, adding texture and balance.