Recipe description
March 3, 2026
White Bean & Kale Stew
A cozy white bean and kale stew that supports gentle digestion.
High Fiber
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes and leafy greens.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, fiber, and steady 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, white
1
cup
Kale
1
cup
Oil, olive
1
tablespoon
Garlic
2
clove
Onion, green
1
piece
Vegetable Broth
4
cup
Salt
1
teaspoon
Pepper
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Chop the onion, garlic, and carrot. Add them to the pot and sauté until the onion is translucent.
3
Add the white beans, chopped kale, vegetable broth, salt, black pepper, and thyme to the pot.
4
Bring to a simmer and cook for 20-25 minutes, until the kale is tender.
5
Adjust seasoning if needed and serve warm.
More Recipes For Your Gut
Nutrition
350 kcal
Calories
18 g
Protein
48 g
Carbohydrates
12 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this stew vegan and dairy-free?
Yes—it's plant-based with no meat, dairy, or animal products.
What gut-health benefits might I expect from this dish?
It provides diverse plant fibers and polyphenols that support gentle digestion and microbial diversity; individual effects vary; no specific outcomes are promised.
How long does it take to cook?
Times vary; plan for about 40–60 minutes total, depending on prep and cooking pace.
Can I store leftovers?
Yes. Refrigerate for 3–4 days; you can freeze for 2–3 months; reheat gently.
I have gas or IBS concerns; can I modify it?
To reduce gas, soak and rinse beans well; start with smaller portions; use milder greens; if you have digestive issues, talk to a healthcare professional.
Is this gluten-free?
The recipe is naturally gluten-free if you use gluten-free stock or broth and avoid gluten-containing additives; check product labels.
What pantry staples do I need?
Common ingredients include white beans, greens, aromatics, a cooking liquid, and seasonings.
How can I customize the recipe?
Try swapping kale for spinach or chard; swap beans for chickpeas or other beans; add extra vegetables or spices.
What do you serve with this stew?
Serve with crusty bread, brown rice, or quinoa; a squeeze of lemon or a drizzle of olive oil can brighten it.
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