Healthy

Creamy White Bean and Kale Stew

A cozy, heart-healthy stew with creamy cannellini beans, kale, and a garlicky herb broth, packed with protein and fiber to keep you full and nourished

30 minutes

2 servings

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This stew is like a cozy hug in a bowl… except the hug also happens to make your insides happy. Each serving packs 14 grams of protein and fiber, so you’ll be full for hours. Plus, the kale and garlic are anti-inflammatory gold for your gut and immune system. The cannellini beans turn creamy as they simmer, soaking up all that garlicky, herby broth. The result is a luscious, heart-healthy stew perfect for the wintertime!

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Ingredients:

1 tbsp olive oil, divided

4 garlic cloves, minced

2 shallots, chopped

2 cups unsalted vegetable broth

1 cup rinsed and drained cannellini beans

1 tsp dried Italian seasoning

4 cups chopped kale

Salt and pepper to taste

1 tbsp fresh lemon juice

1 tsp Dijon mustard

3 cups chopped romaine lettuce

1 cup cherry tomatoes, halved

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Directions:

Heat 1 tsp olive oil in a large saucepan over medium heat. Cook garlic and shallots for about 3 minutes, until fragrant.

Add broth, beans, and Italian seasoning. Bring to a boil, then stir in kale and cook until tender, 5–6 minutes. Season with salt and pepper.

Whisk lemon juice, Dijon mustard, and remaining olive oil in a medium bowl. Add romaine, toss to coat, and serve alongside the stew.

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Nutritional Information

Calories: ~326

Protein: ~14 g

Fiber: ~14 g

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