Greens and beans stew
Greens and beans stew is a hearty, comforting dish typically made with leafy greens like kale or collards and white beans such as cannellini or Great Northern beans, simmered in a savory broth with aromatics like garlic and onions. It is a staple of Italian-American and Southern U.S. cuisine, often served as a main course or side dish, and is celebrated for its simplicity and nourishing qualities.
🍽️ Nutrition at a glance
This stew is a balanced, plant-based meal that is high in fiber and protein while being relatively low in fat, making it satisfying and nutrient-dense. A typical serving provides a good source of iron, calcium, and vitamins A, C, and K, with a calorie range of approximately 250-350 kcal per serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 3 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Potassium | 650 mg |
| Iron | 3.5 mg |
| Calcium | 120 mg |
| Magnesium | 70 mg |
| Vitamin A | 300 mcg |
| Vitamin C | 15 mg |
| Folate | 150 mcg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a classic example of 'cucina povera' (peasant cooking) from Italy, where simple, affordable ingredients are transformed into flavorful, nourishing meals. Nutritionally, the combination of greens and beans creates a complete protein, offering all essential amino acids, which is particularly valuable in vegetarian diets.
