Recipe description
June 14, 2026
Butter Bean Kale Stew
Butter bean kale stew: a fiber-rich, gut-friendly cozy meal
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and kale, supporting gut health.
- Includes plant diversity with legumes, greens, and olive oil.
- Balanced with protein, fiber, and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, lima
16
tablespoon
Kale
4
cup
onion, chopped
1
piece
Garlic
3
piece
Oil, olive
2
tablespoon
Tomato
1
piece
vegetable stock
2
cup
Paprika powder
1
teaspoon
Instructions
1
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.
2
Add minced garlic and cook until fragrant, about 1 minute.
3
Stir in the butter beans, kale, vegetable broth, salt, and black pepper.
4
Bring to a boil, then reduce the heat and let it simmer for 20 minutes until the kale is tender.
5
Adjust seasoning if necessary, and serve warm.
More Recipes For Your Gut
Nutrition
180 kcal
Calories
12 g
Protein
26 g
Carbohydrates
8 g
Fiber
6 g
Sugar
9 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are butter beans, and can I use other beans?
Butter beans are large, creamy beans (often Lima beans). You can substitute with cannellini beans, chickpeas, or other white beans, but texture and cooking times will vary.
How does this stew support digestion and gut health?
The beans provide soluble fiber and prebiotic fuel, while kale adds polyphenols and vitamins; together they help steady digestion and diversify plant intake.
Is this dish vegan, vegetarian, and gluten-free?
It's plant-based and naturally vegan and vegetarian. It’s dairy-free; to keep it gluten-free, use gluten-free stock and avoid gluten-containing thickeners.
Are there any common allergens or gut triggers to watch for, and how can I reduce them?
Beans can cause gas for some people. Soaking and rinsing canned beans, cooking thoroughly, and starting with smaller portions can help. Kale is generally well-tolerated; monitor your own sensitivities.
How should I store leftovers, and can I freeze it?
Refrigerate in a sealed container for 3–4 days; you can freeze for longer storage (1–3 months). Reheat gently.
Can I adapt the recipe if I don’t have kale or want more greens?
Yes. Swap kale for spinach, Swiss chard, or collard greens, or use a mix. Other vegetables like carrots or squash work well too.
How can I make this stew more filling or protein-rich?
Add quinoa, lentils, or extra beans; serve with whole grains; finish with a drizzle of olive oil or seeds.
Is this suitable for a low-FODMAP diet?
Not typically for a strict low-FODMAP plan; beans are high in FODMAPs. If following a low-FODMAP plan, limit beans or choose a small portion and monitor tolerance.
What seasonings or additions enhance flavor without compromising gut health?
Brighten with lemon juice, olive oil, and fresh herbs. Try thyme, rosemary, chili flakes, garlic-infused oil (often low-FODMAP), or a pinch of cumin or coriander.
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