Kale & White Bean Stew
A cozy, slow-cooked stew loaded with kale, white beans, and aromatic spices. Packed with protein and fiber, it’s easy to make, comforting, and perfect for weeknight dinners or meal prep. Top with Parmesan and optional za’atar for an extra layer of flavor.
Equipment
- 3½-quart slow cooker
Ingredients
- 4 cups low-sodium vegetable broth
- 2 15-ounce cans white beans, rinsed and drained
- 1 28-ounce can diced tomatoes, no salt added
- 1 cup unsalted tomato sauce
- 2 medium carrots thinly sliced
- ½ medium onion diced
- 2 cloves garlic minced
- 1 tablespoon tomato paste
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon smoked paprika
- 4 cups Tuscan kale chopped
- 1 teaspoon salt
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon za’atar optional
- 6 slices whole-wheat bread toasted
Instructions
- Prepare the Vegetables: Start by washing and chopping all your fresh ingredients. Peel the carrots and slice them into thin, even rounds to ensure they cook uniformly. Dice the onion finely, making sure the pieces are small enough to melt into the stew while still providing texture. Rinse the kale thoroughly to remove any grit, then remove the tough stems and chop the leaves into bite-sized pieces. Mince the garlic cloves so their aroma infuses the stew.
- Rinse and Drain the Beans: Open the cans of white beans and pour them into a fine-mesh strainer. Rinse them under cold running water to remove excess sodium and preserve a clean flavor. Shake off any excess water and set the beans aside. This step ensures that your stew remains light and heart-healthy while still delivering protein and creaminess.
- Combine Base Ingredients in Slow Cooker: In your 3½-quart slow cooker, pour in 4 cups of low-sodium vegetable broth. Add the diced tomatoes, tomato sauce, and tomato paste. Then incorporate the prepared carrots, onion, minced garlic, and rinsed white beans. Sprinkle in the dried oregano, dried thyme, and smoked paprika, ensuring the spices are evenly distributed throughout the mixture. Stir gently to combine all the ingredients into a uniform base for slow cooking.
- Set Slow Cooker and Start Cooking: Cover the slow cooker with its lid and set it to cook on High for 3 hours and 30 minutes. This cooking time allows the flavors to meld together, the beans to soften, and the vegetables to release their natural sweetness. While the stew cooks, you can prepare any toppings, such as grating the Parmesan cheese or toasting your whole-wheat bread.
- Add the Kale: After the initial cooking time, carefully remove the lid and stir in the chopped Tuscan kale. Fold it gently into the stew so that the leaves are fully submerged in the hot liquid. Cover the slow cooker again and let it cook for an additional 10 to 15 minutes, or until the kale is tender but still vibrant green. This ensures the kale retains its texture, nutrients, and color.
- Season to Taste: Once the kale is cooked, add 1 teaspoon of salt or adjust according to your preference. Stir the stew well, tasting it to ensure the seasoning is balanced. You can also add freshly ground black pepper at this stage for an extra layer of warmth and depth.
- Prepare Toppings and Serve: Before serving, sprinkle 2 tablespoons of freshly grated Parmesan cheese over the top of the stew. If you like, add 1 tablespoon of za’atar for a fragrant, Middle Eastern-inspired twist. Toast the whole-wheat bread slices until golden brown, creating a perfect accompaniment to soak up the flavorful broth.
- Plate and Enjoy: Ladle the hot stew into bowls, ensuring each serving gets a generous portion of beans, vegetables, and kale. Top with Parmesan and optional za’atar, and serve alongside the toasted bread. Enjoy immediately for a warm, comforting meal, or allow it to cool slightly and store for meal prep throughout the week.
Notes
- Tuscan kale can be swapped with other hearty greens like spinach, collard greens, or Swiss chard without affecting flavor.
- Rinsing canned beans removes excess sodium and any metallic taste from the canning liquid.
- For a creamier texture, mash a few beans into the broth before serving.
- Smoked paprika adds warmth and subtle smokiness, but feel free to add cayenne or crushed red pepper for a spicy kick.
- This stew is ideal for meal prep; flavors deepen over time, making leftovers even more delicious.
- Letting the stew rest for 10–15 minutes after cooking allows flavors to meld perfectly.
- A drizzle of olive oil just before serving enhances richness and adds a silky finish.
