Kale and White Bean Stew

Cari Aiken


This is a great stew for winter nights, or when you're feeling under the weather. You can adjust the amount of cayenne to your liking and it can also be adjusted to include any vegetables you like (ie: mushrooms or spinach).

Blending the beans in the stock adds a nice creaminess to the broth without having to add any heavy cream.

Under 200 calories per serving (according to calorie calculator)


★★★★★ 1 vote

15 Min
25 Min
Stove Top


  • 1 Tbsp
    olive oil, extra virgin
  • 1 small
    yellow onion, diced
  • 2 medium
    carrots, sliced
  • 2 medium
    celery stalks, sliced
  • 1 can(s)
    cannelini beans, rinsed and drained
  • 1 1/2 c
    frozen baby lima beans, thawed
  • 6 c
    vegetable broth
  • 1 bunch
    kale, trimmed and chopped
  • 1 clove
    garlic, minced
  • 1/2 tsp
    oregano, dried
  • 1/2 tsp
  • 1/2 tsp
    cayenne pepper
  • 1/2 tsp
  • 1 tsp
    black pepper

How to Make Kale and White Bean Stew


  1. Heat olive oil in a large saucepan or stock pot over medium heat.
  2. Add onion, carrots, and celery. Saute 3 to 5 minutes, or until tender.
  3. Add garlic and saute for 2 minutes.
  4. Add cannelini beans, lima beans, broth, oregano, nutmeg, cayenne, salt and pepper. Bring to a boil. Reduce heat to medium-low and simmer, covered, for 10 minutes.
  5. Transfer half of soup to blender or food processor, and puree until smooth. Stir mixture back into remaining soup in pot.
  6. Add kale. Cook 5 minutes more, or until kale has wilted into soup.
  7. Serve immediately.

Printable Recipe Card

About Kale and White Bean Stew

Course/Dish: Bean Soups, Vegetable Soup
Main Ingredient: Beans/Legumes
Regional Style: American
Dietary Needs: Vegetarian
Other Tag: Quick & Easy

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