Hearty, Healthy and Vegan White Bean Stew

Looking for something hearty and healthy? Try this super-simple, vegan stew with beans and kale. I prefer cannellini beans (also known as white kidney beans), but navy beans and great northern beans will do just fine. Also, if you're not usually a fan of kale, give this recipe a try. The kale will wilt in the broth and complement the beans.

Winter Afternoon White Bean and Kale Stew Tweet this


Recipe by Lisa Cicciarello Andrews, MEd, RD, LD


  • 1 tablespoon canola oil
  • ½ onion, diced
  • 1 clove garlic, minced
  • 2 cups low-sodium vegetable broth
  • 4 cups fresh kale, cleaned and chopped
  • 1 cup carrots, diced
  • 2 15-ounce cans cannellini or other white beans, drained and rinsed
  • 1½ teaspoons fresh rosemary, diced


  1. In a large pot over medium heat, sauté onions and garlic in canola oil for 5 to 6 minutes, until softened.
  2. Add broth, kale, carrots and beans. Increase to high heat and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, until vegetables and beans are soft.
  3. Add rosemary and simmer another 5 minutes. Serves 8.
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Lisa Andrews
Lisa Andrews, MEd, RD, LD, is a consultant dietitian and owner of Sound Bites Nutrition in Cincinnati, OH. She blogs at Sound Bites Nutrition and is a regular contributor to Food & Health Communications. Follow her on Twitter.