Creamy Tuscan White Bean and Kale Stew
This wholesome Mediterranean-style stew combines creamy cannellini beans, hearty kale, aromatic vegetables, and a touch of creaminess from coconut milk (or cream) for a comforting, nutrient-packed meal. It’s perfect for cozy dinners, full of protein, fiber, and antioxidants — yet light and nourishing. Serve it with crusty bread for dipping.
⏱ Time
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Ingredients
2 tbsp olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
2 medium carrots, diced
2 celery stalks, diced
1 tsp dried thyme (or 2 tsp fresh)
1 tsp dried oregano
1 tsp smoked paprika (optional)
½ tsp chili flakes (optional, skip for non-spicy)
2 cans (15 oz / 400 g each) cannellini beans, drained & rinsed
4 cups (1 liter) vegetable broth
1 small bunch kale, stems removed & leaves chopped (about 4 cups)
½ cup full-fat coconut milk or heavy cream (for creaminess)
2 tbsp grated Parmesan (optional, for Tuscan flavor)
Juice of ½ lemon
Salt & black pepper to taste
Instructions
1. Sauté aromatics
Heat olive oil in a large pot over medium heat.
Add onion, carrots, and celery. Cook 6–7 minutes until softened.
Stir in garlic, thyme, oregano, and smoked paprika. Cook 1 minute until fragrant.
2. Add beans & broth
Add cannelloni beans and vegetable broth.
Bring to a simmer, then reduce heat to low.
3. Mash some beans
Using a spoon or potato masher, lightly mash about ½ cup of the beans in the pot.
This thickens the stew naturally and makes it creamy without flour.
4. Simmer
Let stew cook uncovered for 15 minutes, allowing flavors to meld.
5. Add kale & creaminess
Stir in kale and cook 5–7 minutes until wilted.
Add coconut milk (or cream) and Parmesan if using. Stir well.
6. Finish & serve
Squeeze in lemon juice, season with salt & pepper.
Serve warm with crusty bread or over quinoa/rice.
Notes & Tips
Beans: Cannellini beans are traditional, but Great Northern or butter beans also work.
Kale substitute: Use spinach or Swiss chard if preferred.
Vegan version: Use coconut milk and skip Parmesan.
Make ahead: Tastes even better the next day! Keeps well refrigerated 3–4 days.
❓ frequently asked questions FAQ
Q: Can I freeze this stew?
Yes! Freeze in portions for up to 2 months. Reheat gently on the stove.
Q: How can I make it thicker?
Mash more beans or let it simmer longer uncovered.
Q: What to serve it with?
Crusty sourdough bread, garlic toast, or a side salad.
Nutrition information
Calories: 320
Protein: 13 g
Carbohydrates: 42 g
Fiber: 12 g
Fat: 12 g