Tuscan White Bean & Kale Stew
A rustic Mediterranean stew of white beans, kale, garlic, and olive oil. Fiber-rich beans and leafy greens make it heart-smart and anti-inflammatory — and it costs almost nothing.
These recipes celebrate traditional, nutritious ingredients. They are not intended to diagnose, treat, cure, or prevent any disease. Consult a healthcare professional for medical advice.
Ingredients
- 3 cupswhite beans (cooked)
- 1 bunchkale or chard (chopped)
- 1 onion (diced)
- 4 clovesgarlic (minced)
- 2 tomatoes (diced)
- 4 cupsbroth
- 1 tsprosemary or thyme
- 1/4 cupolive oil
- salt and pepper (to taste)
Instructions
- 1
Sauté the onion and garlic in olive oil until soft, then add the tomatoes and herbs and cook down a few minutes.
- 2
Add the beans and broth; simmer 15 minutes, mashing some beans to thicken the stew.
15:00 - 3
Stir in the kale and cook until tender, about 5 minutes.
05:00 - 4
Finish with a generous drizzle of good olive oil, salt, and pepper. Serve with bread.
Notes
Beans deliver soluble fiber (cholesterol-friendly) and greens bring anti-inflammatory nutrients. Don't skimp on the finishing olive oil — its polyphenols are part of the benefit. Add a parmesan rind while simmering for depth. Photo: Adobe Stock (#662989523), licensed.
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Mediterranean Table
A heart-healthy Mediterranean dinner built on garlic, olive oil, beans and greens. Get the white bean and kale stew simmering first. Make the garlic soup next, cracking the eggs in right before serving. Grill (or pan-sear). Bright, green, and good for you.
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