Pin A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
My family loves this stew on chilly evenings, especially when we want something comforting yet wholesome. The aroma of Italian spices always brings everyone to the kitchen as it simmers.
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
- Prepare the vegetables:
- Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté until softened, about 7 minutes.
- Add aromatics:
- Stir in minced 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 and tomatoes:
- Add cannellini beans and diced tomatoes with juices. Stir to distribute.
- Include liquids and seasonings:
- Pour in vegetable broth, then add oregano, thyme, and red pepper flakes if using. Stir well.
- Simmer:
- Bring stew to a gentle boil, then reduce heat to low. Simmer uncovered for 25 to 30 minutes, stirring occasionally, until vegetables are tender and flavors have melded.
- Finish and serve:
- Season with salt and pepper to taste. Ladle stew into bowls, garnish with Parmesan and parsley if desired, and serve hot.
Pin We often enjoy this stew with crusty bread and a sprinkle of fresh herbs while sharing stories at the dinner table. It has become a reassuring staple in our kitchen.
Required Tools
Large soup pot or Dutch oven, cutting board and knife, wooden spoon or spatula, ladle.
Notes
For a heartier stew, add a peeled and diced potato with the carrots. For richer flavor, stir in a splash of good olive oil before serving.
Nutritional Information
Each serving contains 310 calories, 7 g total fat, 48 g carbohydrates, and 14 g protein.
Pin Enjoy the vibrant flavors and nourishing goodness of this Italian bean & kale stew with family and friends. It is easy to make and always comforting.
Recipe FAQ
- → What types of beans work best in this dish?
Cannellini beans are ideal for their creamy texture and mild flavor, but white kidney or navy beans can also be used as substitutes.
- → Can I make this dish vegan-friendly?
Yes, simply omit the Parmesan cheese garnish to keep it completely plant-based without sacrificing flavor.
- → How can I boost the stew’s richness?
Add a splash of good quality olive oil just before serving to enhance mouthfeel and depth.
- → Is it necessary to remove kale stems?
Removing kale stems helps achieve a tender texture, as the stems can be tough and fibrous when cooked.
- → What side pairs well with this dish?
Crusty bread or a fresh side salad complements the stew nicely, adding texture and balance to the meal.
- → Can I add other vegetables to this dish?
Yes, diced potatoes or other root vegetables can be added early in the cooking process for extra heartiness.