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


1Heat olive oil in a large saucepan or stock pot over medium heat.
2Add onion, carrots, and celery. Saute 3 to 5 minutes, or until tender.
3Add garlic and saute for 2 minutes.
4Add 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.
5Transfer half of soup to blender or food processor, and puree until smooth. Stir mixture back into remaining soup in pot.
6Add kale. Cook 5 minutes more, or until kale has wilted into soup.
7Serve immediately.

About this Recipe

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