Name: Kale and White-Bean Stew Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 2 tbsp cooking oil; ¼ lb mild sausages; 2 onions; 3 cloves garlic; 1 lb kale; 3 cups diced tomatoes; 1¼ tsp salt; ½ tsp fresh ground black pepper; 4 cups cannellini beans

This hearty kale and white-bean stew is perfect for a cozy night in. Packed with nutritious kale and protein-rich cannellini beans, it's both satisfying and healthy. The addition of mild sausages brings a delightful savory depth, making it a comforting meal that's sure to please everyone.

Photos of Kale and White-Bean Stew Recipe

While most ingredients for this recipe are common, kale might not be a staple in every household. Make sure to pick up fresh kale at the supermarket; it’s usually found in the produce section. Cannellini beans are white beans that might also be less familiar. You can find them canned in the beans or canned goods aisle.

Ingredients For Kale And White-Bean Stew

cooking oil: Used for sautéing ingredients and helps to blend flavors together.

mild sausages: Adds a savory and slightly spicy flavor to the stew.

onions: Provides a sweet and aromatic base for the stew.

garlic: Adds a robust and pungent flavor.

kale: A healthy leafy green that adds texture and nutrition.

diced tomatoes: Brings a fresh and tangy taste to the stew.

salt: Enhances the overall flavor of the dish.

fresh ground black pepper: Adds a bit of heat and complexity.

cannellini beans: Adds protein and a creamy texture.

One reader, Gilemette Johansen says:

This kale and white-bean stew recipe is a delightful, hearty meal. The flavors blend perfectly, and the mild sausage adds a wonderful depth. It's easy to make and incredibly satisfying. Perfect for a cozy dinner!

Gilemette Johansen

Techniques Required for Making Kale and White Bean Stew

How to heat oil: Heat the oil in a Dutch oven over moderate heat until it shimmers. How to cook sausage: Break up the sausage with a fork and cook until it loses its pink color. How to chop onions: Peel and chop the onions into small pieces. How to mince garlic: Peel and finely chop the garlic cloves. How to prepare kale: Wash the kale thoroughly, remove the stems, and chop the leaves. How to stir ingredients: Stir the ingredients occasionally to ensure even cooking. How to simmer: Bring the mixture to a simmer, then reduce the heat and cover the pot to cook gently. How to incorporate beans: Stir the beans into the stew and cook until they are warmed through.

How To Make Kale and White-Bean Stew

Have a serving of this hearty and savory white-bean soup that combines the flavors of kale with beans, sausages, diced tomatoes, onions, and garlic.

Preparation: 15 minutes

Cooking: 30 minutes

Total: 45 minutes

Serves:

Ingredients

2tbspcooking oil
¼lbmild sausages,or hot sausages
2onions
3clovesgarlic
1lbkale
3cupsdiced tomatoes,(30 oz) canned, juice included
1¼tspsalt
½tspfresh ground black pepper
4cupscannellini beans,(38 oz) canned, drained, rinsed

Instructions

In a Dutch oven, heat 1 tablespoon of oil over moderate heat.
Add the sausage and cook, breaking the meat up with a fork, for about 2 minutes until it loses its pink color.
Add the remaining tablespoon of oil to the pan, and then stir in the onions.
Cook, stirring occasionally for about 3 minutes until the onions start to soften.
Add the garlic and kale to the pan and cook, stirring, for about 2 minutes until the kale wilts.
Stir in the tomatoes, salt, and pepper. Bring to a simmer.
Reduce the heat and simmer, covered, for about 15 minutes until the kale is tender.
Stir the beans into the stew and cook for about 5 minutes until warmed through.

Recipe Notes

For a thicker sauce, mash some of the beans with a fork to thicken the sauce.
Shred the kale leaves as fine as possible when making quick soups and stews, so that each bite will include tender greens instead of a chewy mouthful.
Wine Recommendation: Since this dish has a strong Portuguese influence, pair it with a rustic red from Portugal. Try one of the many delicious examples from the Douro or Ribatejo regions for a tasty combination of food and drink.

Nutrition

Calories: 929.53kcal
Fat: 17.33g
Saturated Fat: 3.31g
Trans Fat: 0.06g
Monounsaturated Fat: 7.52g
Polyunsaturated Fat: 4.57g
Carbohydrates: 144.99g
Fiber: 39.41g
Sugar: 14.35g
Protein: 58.69g
Cholesterol: 19.84mg
Sodium: 1221.87mg
Calcium: 737.07mg
Potassium: 4718.76mg
Iron: 24.28mg
Vitamin A: 610.74µg
Vitamin C: 164.08mg

Crucial Technique Tip for Kale and White Bean Stew Recipe

When cooking the sausage, make sure to break it into small pieces to ensure even cooking and better distribution of flavor throughout the stew.

Time-Saving Tips for Preparing This Stew Recipe

Pre-chop ingredients: Prepare the onions, garlic, and kale ahead of time to streamline the cooking process.

Use canned beans: Opt for canned cannellini beans instead of dried to save soaking and cooking time.

One-pot cooking: Utilize a dutch oven to cook everything in one pot, reducing cleanup time.

Batch cooking: Double the recipe and freeze portions for quick future meals.

Pre-cooked sausage: Use pre-cooked mild sausages to cut down on cooking time.

Substitute Ingredients For Kale and White-Bean Stew Recipe

cooking oil - Substitute with olive oil: Olive oil adds a richer flavor and is a healthier fat option.
mild sausages - Substitute with chicken sausages: Chicken sausages are a leaner protein and can provide a similar flavor profile.
onions - Substitute with shallots: Shallots have a milder and slightly sweeter taste, which can add a subtle complexity to the stew.
garlic - Substitute with garlic powder: Garlic powder can be used in a pinch, though fresh garlic is preferred for its robust flavor.
kale - Substitute with spinach: Spinach has a similar texture and nutritional profile, though it cooks down more than kale.
diced tomatoes - Substitute with crushed tomatoes: Crushed tomatoes provide a similar consistency and flavor, though they may be slightly more liquid.
salt - Substitute with soy sauce: Soy sauce can add a depth of umami flavor while also providing the necessary saltiness.
fresh ground black pepper - Substitute with white pepper: White pepper offers a similar heat but with a slightly different flavor profile that can be more subtle.
cannellini beans - Substitute with great northern beans: Great northern beans have a similar texture and mild flavor, making them an excellent substitute.

Presentation Tips for Kale and White Bean Stew

Serve smaller portion sizes: Present the kale and white-bean stew in a shallow, wide-rimmed bowl to allow the vibrant colors of the kale, tomatoes, and cannellini beans to shine. A smaller portion will look more refined and elegant.
Use decoration: Garnish the stew with a drizzle of high-quality extra virgin olive oil and a sprinkle of freshly chopped parsley or chives to add a touch of green and a burst of freshness.
Add texture: Top the stew with crispy fried shallots or garlic chips to introduce a contrasting crunch that complements the softness of the beans and kale.
Serve with a side: Accompany the stew with a slice of toasted artisan bread brushed with garlic butter to provide a delightful, crunchy contrast and an additional layer of flavor.
Use high-quality tableware: Present the dish on fine china or a modern, minimalist plate to elevate the overall dining experience and make the colors of the stew pop.
Highlight the sausage: Place a few whole slices of the mild sausage on top of the stew to showcase the protein element and add visual interest.
Create height: Stack the kale slightly higher in the center of the bowl to create a sense of height and dimension, making the dish look more dynamic and appealing.
Finish with a touch of acidity: Add a few drops of lemon juice or a light sprinkle of lemon zest just before serving to brighten the flavors and add a refreshing zing.

Essential Kitchen Tools for Making Stew Recipes

Dutch oven: A heavy-duty pot with a tight-fitting lid, perfect for slow-cooking stews and retaining heat evenly.
Cooking oil: Used to sauté the sausage and vegetables, ensuring they don't stick to the pan and develop a nice flavor.
Fork: Handy for breaking up the sausage into smaller pieces as it cooks.
Knife: Essential for chopping the onions, garlic, and kale.
Cutting board: Provides a safe and clean surface for chopping ingredients.
Measuring spoons: Used to measure out the cooking oil, salt, and pepper accurately.
Wooden spoon: Ideal for stirring the stew without scratching the surface of the Dutch oven.
Can opener: Necessary for opening the cans of diced tomatoes and cannellini beans.
Colander: Useful for draining and rinsing the cannellini beans before adding them to the stew.
Ladle: Perfect for serving the stew once it's ready.

Storing and Freezing Kale and White Bean Stew

Let the kale and white-bean stew cool completely before storing or freezing. This will prevent condensation from forming and help maintain the quality of the stew.
For short-term storage, transfer the cooled stew to an airtight container and refrigerate for up to 4 days. The flavors will continue to develop as the stew sits, making it even more delicious the next day.
When reheating refrigerated stew, make sure to bring it to a full simmer and stir occasionally to ensure even heating throughout. Add a splash of water or vegetable broth if the stew seems too thick.
For longer storage, freeze the stew in portion-sized containers or freezer bags. Leave some headspace to allow for expansion during freezing. Label the containers with the date and contents for easy reference.
Frozen kale and white-bean stew can be stored for up to 3 months. To thaw, transfer the container to the refrigerator overnight or use the defrost setting on your microwave.
When reheating frozen stew, it's best to thaw it first to ensure even heating. Place the thawed stew in a pot and reheat gently over medium heat, stirring occasionally. Adjust the seasoning if needed and add a little water or broth to achieve the desired consistency.
If you plan on freezing the stew, consider undercooking the kale slightly to prevent it from becoming too mushy when reheated. The kale will continue to soften as it thaws and reheats.

How To Reheat Leftover Stew

When reheating leftover kale and white-bean stew, the best method is to use a saucepan on the stovetop. Simply transfer the desired amount of stew into the pan and heat it over medium-low heat, stirring occasionally, until it reaches your desired temperature. This method allows you to control the heat and ensure that the stew is evenly warmed through without overcooking or drying out the kale and beans.
Another option is to use the microwave, which is quick and convenient. Place the leftover stew in a microwave-safe bowl and cover it with a damp paper towel or a microwave-safe lid. Heat the stew in 30-second intervals, stirring between each interval, until it is heated through. Be careful not to overheat the stew, as this can cause the kale to become mushy and the beans to lose their texture.
If you have a bit more time and want to add some extra flavor to your leftover stew, consider reheating it in the oven. Preheat your oven to 350°F (175°C) and transfer the stew to an oven-safe dish. Cover the dish with foil and place it in the oven for about 15-20 minutes, or until the stew is heated through. In the last 5 minutes of reheating, remove the foil and sprinkle some grated Parmesan cheese or breadcrumbs over the top of the stew for a crispy, golden crust.
Regardless of the reheating method you choose, be sure to stir the stew well before serving to redistribute the flavors and ensure that the sausage, kale, and beans are evenly mixed. If the stew seems a bit thick after reheating, you can always add a splash of broth or water to thin it out and restore its original consistency.
Lastly, don't forget to taste the stew before serving and adjust the seasoning if needed. A sprinkle of fresh black pepper or a squeeze of lemon juice can help brighten up the flavors and make your leftover stew taste just as delicious as the day you made it.

Interesting Fact About Kale and White Bean Stew

A random fact about this kale and white-bean stew recipe is that cannellini beans are a great source of protein and fiber, making this dish not only delicious but also nutritious.

Is Making Kale and White Bean Stew Cost-Effective?

This kale and white-bean stew recipe is quite cost-effective for a household. Using affordable ingredients like kale, cannellini beans, and diced tomatoes, it provides a nutritious and hearty meal. The inclusion of mild sausages adds flavor without significantly increasing the cost. The approximate cost for a household of 4 people is around $12-$15. Overall Verdict: 8/10.

Is This Kale and White Bean Stew Healthy?

This kale and white-bean stew recipe is a nutritious and well-balanced meal. The inclusion of kale, a nutrient-dense leafy green, provides an excellent source of vitamins A, C, and K, as well as antioxidants and fiber. Cannellini beans offer a good amount of plant-based protein and fiber, which can help promote feelings of fullness and support digestive health. The use of tomatoes adds additional vitamins and minerals to the dish.

However, there are a few aspects of this recipe that could be improved to make it even healthier:

Choose lean sausage or replace it with a plant-based alternative to reduce the saturated fat content
Use low-sodium tomatoes and beans to help control the overall sodium levels in the dish
Increase the amount of kale or add other vegetables, such as carrots or celery, to boost the nutrient content and fiber
Opt for a heart-healthy cooking oil, such as olive oil, which is rich in monounsaturated fats

To further enhance the nutritional value of this stew, consider the following suggestions:

Add a sprinkle of red pepper flakes to increase the heat and boost metabolism
Serve the stew with a side of brown rice or quinoa for additional fiber and complex carbohydrates
Garnish with fresh herbs, such as parsley or basil, to add a pop of flavor and extra nutrients
Squeeze a lemon over the stew before serving to brighten the flavors and add a dose of vitamin C

Editor's Opinion on This Kale and White Bean Stew Recipe

This kale and white-bean stew is a hearty and nutritious dish, perfect for a cozy meal. The mild sausage adds a savory depth, while the combination of onions, garlic, and tomatoes creates a robust base. The kale brings a pleasant earthiness, and the cannellini beans provide a creamy texture that complements the other ingredients. The seasoning is simple yet effective, allowing the natural flavors to shine. Overall, it's a well-balanced and satisfying stew that's easy to prepare and sure to please a crowd.

Enhance Your Kale and White-Bean Stew Recipe with These Unique Side Dishes:

Garlic Bread: Garlic Bread: Imagine the aroma of freshly baked bread wafting through your kitchen, each slice generously brushed with butter and garlic. This crispy delight will perfectly complement the hearty kale and white-bean stew, adding a satisfying crunch to every bite.

Roasted Root Vegetables: Roasted Root Vegetables: Picture a medley of carrots, parsnips, and sweet potatoes caramelized to perfection. These vegetables bring a natural sweetness and earthy flavor that will balance the savory notes of the stew.

Quinoa Salad: Quinoa Salad: Envision a vibrant quinoa salad bursting with cherry tomatoes, cucumbers, and feta cheese. This refreshing side dish adds a light and tangy contrast to the rich and hearty kale and white-bean stew.

Apple Crisp: Apple Crisp: Picture a warm, comforting dessert with tender apples baked under a golden, buttery oat topping. This sweet treat will provide a delightful finish to your meal, balancing the savory flavors of the stew with its sweet and spiced goodness.

Caesar Salad: Caesar Salad: Imagine crisp romaine lettuce tossed with creamy Caesar dressing, crunchy croutons, and a sprinkle of Parmesan cheese. This classic salad offers a refreshing and tangy counterpoint to the robust flavors of the kale and white-bean stew.

Similar Recipes to Kale and White Bean Stew

Tuscan White Bean Soup: Dive into the heart of Tuscany with this comforting soup that combines cannellini beans, carrots, celery, and a hint of rosemary. Perfect for a cozy night in.

Sausage And Spinach Stew: A hearty stew featuring mild sausages, fresh spinach, and a medley of root vegetables. This dish is a symphony of flavors that will warm your soul.

Chickpea And Chard Ragout: Experience the rich, earthy flavors of chickpeas and Swiss chard in this delightful ragout. A touch of smoked paprika adds depth and warmth to this satisfying meal.

Lentil And Sausage Cassoulet: A French-inspired cassoulet that brings together lentils, sausages, and a variety of herbs. This dish is slow-cooked to perfection, making it a perfect choice for a leisurely weekend dinner.

Hearty Vegetable And Bean Chili: This chili is packed with vegetables like bell peppers, zucchini, and tomatoes, along with kidney beans and black beans. A spicy kick of chili powder makes it a crowd-pleaser.

Appetizer and Dessert Pairings for Kale and White Bean Stew

Appetizers:

Stuffed Mushrooms: Elevate your meal with these delectable stuffed mushrooms. Begin by selecting large, firm mushrooms and remove their stems. Sauté finely chopped onions and garlic in olive oil until fragrant. Mix in breadcrumbs, parmesan cheese, and a touch of parsley for a flavorful stuffing. Fill each mushroom cap generously and bake until golden brown. These bite-sized delights offer a perfect balance of textures and flavors, making them an irresistible start to any meal.

Bruschetta: Transport your taste buds to Italy with a classic bruschetta. Begin by toasting slices of baguette until crisp. Rub each slice with a clove of garlic for an aromatic base. Top with a mixture of diced tomatoes, basil, and a drizzle of balsamic vinegar. Finish with a sprinkle of sea salt and a dash of black pepper. This simple yet elegant appetizer bursts with fresh flavors and is sure to impress your guests.

Desserts:

Chocolate Lava Cake: Indulge in the rich, molten center of a chocolate lava cake. This decadent treat features a warm, gooey core that oozes out when you cut into it, creating a delightful contrast with the slightly crisp exterior. Serve it with a scoop of vanilla ice cream or a dollop of whipped cream to balance the intense chocolate flavor. A sprinkle of powdered sugar or a drizzle of raspberry sauce can add a touch of elegance and a burst of complementary flavor. Perfect for a special occasion or a cozy night in, this dessert is sure to impress.

Lemon Meringue Pie: Brighten up your meal with a slice of lemon meringue pie. This classic dessert combines a tangy lemon curd filling with a light, fluffy meringue topping, all nestled in a buttery, flaky crust. The tartness of the lemon pairs beautifully with the sweetness of the meringue, creating a harmonious balance of flavors. For an added twist, consider incorporating a hint of lavender or a touch of ginger into the filling. Serve chilled for a refreshing finish to your meal, and garnish with lemon zest or fresh berries for a pop of color and extra flavor.

Why trust this Kale and White-Bean Stew Recipe:

This kale and white-bean stew recipe is a hearty, nutritious dish perfect for any meal. The combination of mild sausages, onions, garlic, and kale creates a flavorful base, while diced tomatoes and cannellini beans add richness and texture. The recipe is straightforward, using common ingredients and simple steps, making it accessible for cooks of all levels. Trust in the balance of flavors and the wholesome ingredients to deliver a satisfying and delicious stew.

Share your thoughts on the Kale and White-Bean Stew Recipe in the Recipe Sharing forum. Let's discuss any tweaks or variations you've tried with this hearty and healthy dish!

FAQ:

Can I use a different type of sausage?

Absolutely! You can use spicy sausage if you want a bit more kick, or even a vegetarian sausage if you're looking to keep it meat-free.

How do I store leftovers?

Just pop the stew into an airtight container and keep it in the fridge. It should last for about 3-4 days. You can also freeze it for up to 3 months.

Can I use canned beans instead of dried beans?

Yes, canned beans work perfectly fine. Just make sure to drain and rinse them before adding them to the stew.

What can I serve with this stew?

A nice crusty bread or a side of rice pairs really well with this stew. You can also serve it with a simple salad for a complete meal.

Can I make this stew in a slow cooker?

Definitely! Just cook the sausage and onions on the stovetop first, then transfer everything to the slow cooker. Cook on low for about 6-8 hours or on high for 3-4 hours.