Recipe description
July 3, 2026
Kale stew with potatoes and chicken
Cozy kale stew with potatoes and chicken supporting gut health.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale and potatoes.
- Colorful greens offer polyphenols and plant diversity.
- Protein from chicken plus fiber supports balanced digestion.
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
2
cup
Potato
2
piece
Chicken, thigh
1
piece
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat the olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic to the pot and sauté until translucent.
3
Add the chicken thighs to the pot and cook until browned on all sides.
4
Add chopped potatoes, kale, vegetable broth, salt, and black pepper to the pot.
5
Bring to a boil, then reduce the heat and simmer for 20-25 minutes until the potatoes are tender.
6
Adjust seasoning as necessary and serve warm.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
28 g
Protein
42 g
Carbohydrates
7 g
Fiber
5 g
Sugar
14 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What are the main ingredients in this kale stew?
It’s built on kale, potatoes, and chicken, with aromatics and broth to make a comforting one-pot meal.
Is this quick enough for a weeknight dinner?
Yes. It’s a simple, one-pot recipe using everyday ingredients.
Is it high in fiber and gut-friendly?
It provides fiber from kale and potatoes and protein from chicken as part of a balanced meal.
Can I make it vegetarian or vegan?
Yes. Use beans, lentils, or tofu instead of chicken and use vegetable broth.
How can I make it lower in sodium?
Use low-sodium broth, salt sparingly, and season with herbs; taste before adding salt.
How should I store leftovers?
Cool and refrigerate promptly; store in an airtight container for 3–4 days and reheat gently.
Can I freeze this stew?
Yes. Freeze in portions for longer storage; thaw before reheating.
What should I serve with it?
Enjoy it on its own or with crusty bread, brown rice, or quinoa; a squeeze of lemon brightens the dish.
How can I customize the recipe?
Try different greens, swap potatoes for sweet potato, add spices or chili flakes, or add extra beans for more protein.
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