Save A hearty, rustic stew featuring tender beans, vibrant kale, and aromatic Italian flavors—perfect for a cozy, nutritious meal.
I first tried this Italian Bean & Kale Stew on a chilly weekend when I needed something healthy and warming. It quickly became a household favorite for its comforting flavors and ease of preparation.
Ingredients
- Olive oil: 2 tablespoons, for sautéing vegetables
- 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 (optional, omit for vegan)
- Chopped fresh parsley: For garnish
Instructions
- Prepare 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:
- 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 This dish brings our family together on cool evenings—everyone loves piling their bowls high and dunking crusty bread in the savory broth.
Required Tools
Large soup pot or Dutch oven, cutting board and knife, wooden spoon or spatula, ladle.
Allergen Information
Contains no inherent allergens. Check broth and Parmesan cheese labels for gluten or dairy. Always verify ingredient packaging.
Nutritional Information
Per serving: 310 calories, 7 g fat, 48 g carbohydrates, 14 g protein.
Save Enjoy this rustic Italian Bean & Kale Stew for a nourishing meal that never disappoints. Fresh parsley or extra Parmesan makes each bowl extra special.
Recipe Help
- → Can I make this stew vegan?
Yes, simply omit the Parmesan garnish to keep the dish vegan-friendly.
- → What type of beans work best here?
Cannellini beans offer a creamy texture and mild flavor that complement the vegetables well.
- → How can I thicken the stew if desired?
Adding a peeled, diced potato early in cooking or pureeing a portion of the stew can help thicken it.
- → What is the best way to season the stew?
Use dried oregano and thyme along with salt and pepper; crushed red pepper flakes add a gentle heat if you like spice.
- → Can this stew be refrigerated or frozen?
Yes, it keeps well refrigerated for a few days and freezes nicely for longer storage.