Description
Mediterranean White Bean & Kale Stew is a hearty, nutritious dish packed with fiber-rich white beans, vibrant kale, and aromatic herbs. This stew is perfect for a cozy dinner and is both vegan and gluten-free!
Ingredients
Scale
- 2 tablespoons olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon red pepper flakes (adjust for spice)
- 1 can (15 oz) diced tomatoes, undrained
- 4 cups vegetable broth
- 2 cans (15 oz each) white beans (like cannellini or great northern), drained and rinsed
- 1 bunch kale, stems removed and leaves chopped
- Salt and freshly ground black pepper, to taste
- Juice of 1 lemon
- Fresh parsley, chopped (for garnish)
Instructions
- Sauté the Vegetables:
- In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.
- Stir in the minced garlic, diced carrots, and celery. Cook for an additional 5-7 minutes until the vegetables are softened.
- Add Herbs and Tomatoes:
- Sprinkle in the oregano, thyme, and red pepper flakes. Cook for another minute until fragrant.
- Add the diced tomatoes (with their juice) and vegetable broth. Bring to a simmer.
- Incorporate Beans:
- Stir in the white beans and simmer for about 10-15 minutes to allow the flavors to meld.
- Add Kale:
- Gradually add the chopped kale, stirring until wilted and tender, about 5 minutes.
- Season and Serve:
- Season the stew with salt, black pepper, and lemon juice. Stir well to combine.
- Serve hot, garnished with fresh parsley.
Notes
- This stew can be made ahead and tastes even better the next day as the flavors develop.
- Feel free to customize with your favorite vegetables or spices!
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup/Stew
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: White bean stew, kale stew, Mediterranean soup