Recipe description
July 11, 2026
Kale and white bean stew
A cozy kale and white bean stew to support fiber-friendly digestion.
High Fiber
Plant Based
92%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale and white beans.
- Includes diverse plant foods that support gut health.
- Balanced with plant protein, healthy fats, and polyphenol-rich greens.
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
Kale
4
cup
Bean, white
2
cup
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Bay leaf
1
piece
Lemon juice
2
tablespoon
Instructions
1
In a large pot, heat the olive oil over medium heat. Add chopped onion and minced garlic, and sauté until the onion is translucent.
2
Add the kale to the pot, stirring for a few minutes until it begins to wilt.
3
Pour in the vegetable broth, and add the white beans, bay leaf, salt, and black pepper.
4
Bring the stew to a boil, then reduce the heat to low and let it simmer for 20 minutes.
5
Remove the bay leaf and stir in the lemon juice before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
44 g
Carbohydrates
11 g
Fiber
6 g
Sugar
12 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and their roles?
Kale provides fiber and vitamins; white beans add plant protein and body; vegetables and broth build flavor and substance; oil and spices add depth.
Is this recipe vegan and vegetarian?
Yes. It is plant-based and dairy-free.
How can I make it quicker on weeknights?
Use canned beans, pre-chopped kale, and cook in one pot. Prep aromatics in advance.
Is it suitable for a low FODMAP diet?
Beans are higher in FODMAPs; if needed, consult a dietitian and consider smaller portions or alternative protein sources.
How should I store and reheat leftovers?
Cool and refrigerate in an airtight container for 3–4 days; reheat on the stove with a splash of water or broth.
What should I serve it with?
Fermented foods like sauerkraut or kimchi, or a colorful veggie platter; or pair with grains like quinoa, brown rice, or gluten-free bread.
Can I customize the flavors or add-ins?
Yes; add chili flakes, cumin, smoked paprika, or extra vegetables like carrots or squash.
Is it gluten-free?
Naturally gluten-free if you use gluten-free broth and check labels.
How long does it take to make?
About 30–40 minutes from start to finish.
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