White Bean & Kale Stew — lentil and bean stew recipes
This small-batch white bean and kale stew is gentle, filling, and easy to make for one or two, following the Nutritional Pyramid 2026–2030 by focusing on vegetables, whole plant proteins, and modest healthy fat.
This recipe is convenient when you cook for one or two. It uses a single skillet, a can of beans, and a handful of fresh greens. No long soak times, and you can stretch it across two light meals.
Portions are small, flavors are mild, and steps are simple. The stew reheats well, so one quick cook moment can make a couple of gentle, digestion-friendly meals.
Ingredients You’ll Need
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 1 small carrot, diced (about 1/2 cup)
- 1 stalk celery, diced (optional)
- 1–2 garlic cloves, minced
- 1/2 teaspoon dried thyme (or 1 teaspoon fresh)
- 1/4 teaspoon smoked paprika or regular paprika
- 1 can (15 oz) cannellini or navy beans, drained and rinsed (or ~1 1/2 cups cooked white beans)
- Optional: 1/3 cup cooked lentils (brown or red) to add texture and protein
- 1 cup low-sodium vegetable broth (plus up to 1/2 cup more if you like a thinner stew)
- 2 cups chopped kale leaves (stems removed)
- 1 tablespoon lemon juice, plus extra to taste
- Salt and freshly ground black pepper to taste
- 2 tablespoons chopped fresh parsley (optional)
You can serve this stew with a small piece of soft whole-grain bread, a scoop of cooked quinoa, or a spoonful of mashed potato if you like.
Step-by-Step Recipe
- Heat olive oil in a medium skillet over medium-low heat.
- Add onion, carrot, and celery. Sauté gently until very soft, about 6–8 minutes.
- Add garlic, thyme, and paprika; cook 30–60 seconds until fragrant.
- Stir in drained beans and optional cooked lentils. Add 1 cup vegetable broth and bring to a low simmer.
- Simmer gently for 8–10 minutes to let flavors meld and vegetables soften further.
- For a creamier texture, scoop out about 1/2 cup of the stew, mash it well, and stir it back in to thicken.
- Add chopped kale and simmer until tender, 3–5 minutes. If the stew is too thick, add up to 1/2 cup more broth or water.
- Finish with lemon juice, parsley, and a pinch of salt and pepper to taste. Serve warm.
Tips and Easy Variations
Texture & Chewing
- Mash half the beans or pulse briefly with an immersion blender for a softer texture.
- Simmer vegetables until very tender to make the stew easier to chew.
- Serve with soft whole-grain bread or mashed potato to help with swallowing.
Digestive & Salt Tips
- Rinse canned beans well to reduce sodium and oligosaccharides.
- Use extra broth instead of more oil to keep the stew lighter on the stomach.
- If limiting sodium, skip added salt until the end and boost flavor with lemon and herbs.
Swaps & Protein Boosts
- Replace kale with baby spinach (add at the end) or tender chard for a milder bite.
- Stir in cooked lentils to add texture and extra plant protein.
- Add a spoonful of plain Greek yogurt or tahini before serving for creaminess and protein.
Simple serving ideas
- Serve with a small piece of soft whole-grain bread.
- Try a scoop of cooked quinoa for extra fiber and bulk.
- Top with a squeeze of lemon and fresh parsley for brightness.
Storage and Leftovers
Fridge
Cool and store leftovers in an airtight container in the fridge for up to 3–4 days.
Freezer
Freeze in single portions for up to 2 months; thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stove with a splash of water or broth to loosen the texture and prevent sticking.
Conclusion
Give this white bean & kale stew a try — it’s a small-portion, gentle meal that fits well within the lentil and bean stew recipes category and the principles of the Nutritional Pyramid 2026–2030.
Easy to make, easy to digest, and full of comforting, plant-forward flavor, this stew is a handy option for one or two meals and reheats well across the week.
FAQ
Can I use dried beans?▶
Yes — cook dried beans first until very tender. For a quick weeknight option, canned beans are convenient and fine when rinsed.
What if I don’t have kale?▶
Use baby spinach (add at the end) or tender chard. Both soften faster than mature kale and keep the texture gentle.
