White Bean and Kale Stew
This is my plant-based answer to a heartier soup, using white beans instead of meat to give the stew some body. Kale holds up better than spinach would in something simmered this long, keeping a bit of bite even after cooking down.
White beans break down slightly as they simmer, naturally thickening the stew without needing any cream or flour. Carrots and onion build a savory base that the tomatoes and broth round out.
Kale is sturdier than a lot of leafy greens, so it holds up through the simmer time instead of disappearing into the broth. This is one of the most fiber-rich meals I make, between the beans and all the vegetables.
The recipe card has the full ingredient list and simmer time for the entire ten-portion batch. Let the stew cool before portioning it into containers, then refrigerate what you'll eat within four days and freeze the rest. This white bean and kale stew is a good one for a cold week.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
White Bean and Kale Stew
YIELD
10 portions
ESTIMATED NUTRITION
285 calories • 13g protein • 42g carbs • 9g fat per portion
What I really like about this recipe is how much body the white beans give the stew without any meat at all.
Ingredients
• 5 cans white beans, drained
• 10 cups chopped kale
• 2 1/2 cans diced tomatoes
• 5 cups diced carrots
• 2 1/2 onion, diced
• 5 tbsp olive oil
• 5 tsp thyme and rosemary
• 5 cups vegetable broth
Directions
1. Sauté the onion and carrots in olive oil until softened, about 8 minutes.
2. Add the beans, tomatoes, broth, and herbs; bring to a simmer.
3. Stir in the kale and simmer another 10 minutes, until wilted and tender.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming. Nutrition is estimated per portion.
