Recipe description
September 21, 2026
Tuscan kale and cannellini bean stew
A hearty, fiber-rich stew with leafy greens and plant-powered comfort
High Fiber
Vegan
One Pot Meal
91%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from cannellini beans, kale, and vegetables.
- Combines diverse plant foods, herbs, spices, and olive oil.
- Provides plant-based protein and slow-digesting carbohydrates for a satisfying meal.
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
Oil, olive
1
tablespoon
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Celery
1
piece
Tomato, paste
1
tablespoon
Cannellini beans
2
cup
Kale
3
cup
Vegetable broth
3
cup
Rosemary
1
teaspoon
Thyme
1
teaspoon
Black pepper
1
teaspoon
Salt
1
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Heat the olive oil in a large pot over medium heat. Add the diced onion, carrot, and celery and cook for 5-6 minutes until softened.
2
Add the minced garlic and tomato paste and cook for 1 minute, stirring, until fragrant.
3
Stir in the cannellini beans, vegetable broth, rosemary, thyme, and black pepper. Bring to a gentle simmer.
4
Reduce the heat and simmer uncovered for 15 minutes, stirring occasionally, so the flavors meld.
5
Add the chopped kale and cook for 5-7 minutes until tender but still bright green.
6
Mash a few of the beans against the side of the pot to thicken the stew, then stir in the lemon juice and season with salt to taste.
7
Serve hot, ideally with crusty bread or a whole grain roll.
Nutrition
360 kcal
Calories
17 g
Protein
58 g
Carbohydrates
18 g
Fiber
9 g
Sugar
9 g
Fat
1.5 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this Tuscan kale and cannellini bean stew make?
The recipe makes 2 servings.
Can I use canned cannellini beans?
Yes. Use about 2 cups of drained and rinsed canned beans.
How can I make the stew thicker?
Mash a few beans against the side of the pot, then stir them back into the stew.
Can I use another type of bean?
Yes. Great Northern beans, butter beans, or other mild white beans work well.
Is this kale and bean stew vegan?
Yes, provided the vegetable broth is vegan.
Is this stew gluten-free?
The stew itself is naturally gluten-free, but check the broth label and serve it with gluten-free bread if needed.
How long does the stew keep?
Cool it promptly and refrigerate it in a sealed container for up to 3 days. Reheat thoroughly before serving.
Can I freeze this stew?
Yes. Freeze it in suitable containers for up to 3 months. Thaw it in the refrigerator and reheat gently.
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