Hearty Tuscan White Bean and Kale Stew
Warm up with this delightful Hearty Tuscan White Bean and Kale Stew, a comforting blend of wholesome ingredients. This recipe features creamy northern beans, tender vegetables, and nutrient-rich kale, simmered together to create a rustic Italian dish, perfect for chilly evenings. The natural flavors are enhanced with savory herbs and a touch of lemon juice, making it a fulfilling meal that can be shared with loved ones. Serve it alongside crusty bread for an authentic Tuscan experience.
N/A
Servings
200
Calories
12
Ingredients
Ingredients
onion
1/2 (finely chopped)
carrots
2 medium (sliced into very thin coins)
russet potato
1 medium (cut into 1/4 inch dice)
water
2 cups (none)
great northern beans
1 (15 ounce) can (drained and rinsed)
oregano
1/2 teaspoon (dried)
thyme
1/2 teaspoon (dried)
salt
1 teaspoon (to taste)
tomato paste
2 tablespoons (none)
kale
2-3 large leaves (deveined and roughly chopped)
lemon juice
2-3 teaspoons (freshly squeezed)
fresh herb
to garnish (optional)
Instructions
1
In a medium-sized, heavy pot, heat a drizzle of olive oil over medium-low heat. Add the finely chopped onions and sauté until they become translucent, about 5 minutes.
2
Add the sliced carrots to the pot and continue to cook for another 3-4 minutes, stirring occasionally.
3
Next, add the diced russet potato and mix well. Pour in the water, scraping the bottom of the pot to release any flavorful bits. Stir in the salt, oregano, and tomato paste until well combined.
4
Cover the pot and reduce the heat to maintain a low simmer. Cook for about 15-20 minutes, until the vegetables are tender.
5
Meanwhile, prepare the kale by removing the tough stems and roughly chopping the leaves. Rinse the drained great northern beans under cold water.
6
After the vegetables are tender, add the beans and kale to the pot. Stir well, then add the lemon juice. Allow the stew to simmer for an additional 5 minutes until the kale is wilted and tender.
7
Taste and adjust the seasoning if necessary. Once ready, serve hot in bowls, garnished with fresh herbs of your choice.
Nutrition Information
2.5g
Fat
35g
Carbs
9g
Protein
7g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Tuscan White Bean and Kale Stew?
It is a rustic Italian-inspired soup featuring creamy great northern beans, tender vegetables, and nutrient-rich kale in a light, savory broth.
Is this Tuscan stew recipe vegetarian?
Yes, this recipe is naturally vegetarian and vegan as it uses water and plant-based ingredients.
How many calories are in a serving of this stew?
Each serving contains approximately 200 calories.
What type of beans are used in this recipe?
The recipe calls for one 15-ounce can of Great Northern beans, drained and rinsed.
Can I substitute the Great Northern beans?
Yes, you can use other white beans like Cannellini or Navy beans as a substitute.
How much protein is in this white bean stew?
There are 9 grams of protein per serving.
What kind of potato is best for this recipe?
A medium russet potato is recommended, cut into a 1/4 inch dice.
How do I prepare the kale for the stew?
You should remove the tough stems (devein) and roughly chop the leaves before adding them to the pot.
What gives the stew its Tuscan flavor profile?
The combination of white beans, kale, oregano, thyme, and tomato paste creates the classic rustic Italian taste.
Why is lemon juice added at the end?
A touch of freshly squeezed lemon juice brightens the flavors and adds a necessary acidity to the savory broth.
How long does it take to cook the vegetables?
The onions take about 5 minutes, and the main simmer for the carrots and potatoes takes about 15-20 minutes.
Is this stew high in fiber?
Yes, it is a high-fiber meal with 7 grams of fiber per serving.
Can I use chicken broth instead of water?
Absolutely, you can substitute the 2 cups of water with vegetable or chicken broth for extra depth of flavor.
What is the fat content of this recipe?
This is a low-fat meal containing only 2.5 grams of fat per serving.
How many ingredients are needed in total?
There are 12 main ingredients including the optional garnish.
Can I make this stew ahead of time?
Yes, this stew often tastes even better the next day as the flavors have more time to meld.
How should I store leftover stew?
Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
Is this recipe gluten-free?
Yes, all the primary ingredients listed are naturally gluten-free.
What can I serve with this Tuscan stew?
It is best served with crusty bread for an authentic experience or a light side salad.
Can I add other vegetables?
Yes, celery or zucchini would make great additions to the vegetable base.
Do I need to peel the carrots?
It is personal preference, but they should be sliced into very thin coins for even cooking.
How many carbohydrates are in a serving?
There are 35 grams of carbohydrates per serving.
What herbs are used for seasoning?
The stew is seasoned with dried oregano and dried thyme.
Can I use frozen kale?
Yes, frozen kale can be used, though fresh leaves provide a better texture in this rustic stew.
What is the role of tomato paste in this recipe?
The tomato paste adds body to the broth and a rich, umami depth to the vegetable base.
Can I make this in a slow cooker?
Yes, you can combine ingredients in a slow cooker and cook on low for 4-6 hours, adding the kale in the last 30 minutes.
How do I know when the stew is finished?
The stew is ready when the potatoes and carrots are tender and the kale has wilted into the broth.
Can I add meat to this recipe?
While traditionally vegetarian, you can add cooked Italian sausage or pancetta for a non-vegetarian version.
What garnish is recommended?
Fresh herbs such as parsley or rosemary are excellent choices for garnishing the hot bowls.
Is this a clear soup or a thick stew?
It is a hearty, clear-style soup that gets some thickness from the starch in the potatoes and beans.