Spicy White Bean & Kale Stew Recipe

A bowl of this filling kale and white bean stew is all you need if you need to warm up your stomach. The fibrous and protein-packed white beans and nutritious kale are simmered in chicken broth for a comforting and savory flavor. In addition, chili flakes and chili powder are added into the mix for the right amount of heat.

Spicy White Bean & Kale Stew Recipe

Spicy White Bean & Kale Stew

This loaded kale and white bean stew is a warm and hearty dish for cold days.

Prep: 5 mins
Cook: 25 mins
Total: 30 mins
Serves:

Ingredients

  • 3 lb white beans, canned, drained
  • 1 lb white beans, drained, mashed
  • 15 oz kale, leaves are torn and stem trimmed off
  • ¼ cup olive oil
  • 4 cloves garlic, thinly sliced
  • oz red onions, thinly sliced
  • 3 tbsp tomato paste
  • 1 tsp chili flakes
  • 1 tsp chili powder
  • 6 cups chicken broth
  • lemon zest, (from 1 lemon)
  • lemon juice, (from 1 lemon)
  • salt and ground black pepper, to taste

To Serve:

  • 1 tbsp feta cheese, per serving, crumbled
  • 1 egg, per serving, boiled, halved

For Garnish:

  • ¼ tsp parsley, chopped

Instructions

  1. Heat up oil in either a deep skillet or Dutch oven over medium heat.
  2. Add garlic and onions. Saute until translucent.
  3. Add tomato paste, chili flakes, and chili powder. Roast briefly.
  4. Add all the beans, kale stems, and broth. Simmer for roughly 15 minutes until stew turns thick and slightly reduced.
  5. Add kale leaves, zests, and lemon juice. Simmer briefly to have the kale wilt slightly, another 5 minutes.
  6. Season to taste with salt and pepper. Adjust accordingly.
  7. Portion accordingly and garnish with parsley. Top your stew with feta cheese and boiled eggs. Serve.

Nutrition

  • Sugar: 4g
  • :
  • Calcium: 510mg
  • Calories: 703kcal
  • Carbohydrates: 106g
  • Cholesterol: 36mg
  • Fat: 15g
  • Fiber: 24g
  • Iron: 16mg
  • Monounsaturated Fat: 9g
  • Polyunsaturated Fat: 2g
  • Potassium: 2861mg
  • Protein: 43g
  • Saturated Fat: 3g
  • Sodium: 1227mg
  • Trans Fat: 1g
  • Vitamin A: 8949IU
  • Vitamin C: 127mg
Nutrition Disclaimer
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