Kale and white bean stew
Kale and white bean stew is a hearty, rustic dish that combines tender kale with creamy white beans in a savory, often herb-infused broth. It typically includes ingredients like garlic, onions, carrots, celery, and sometimes tomatoes or smoked sausage, and has roots in Mediterranean and Italian peasant cooking traditions.
🍽️ Nutrition at a glance
This stew is a balanced, nutrient-dense meal that is high in plant-based protein and fiber from the white beans, while being relatively low in fat. It provides significant amounts of vitamins A, C, and K from the kale, along with iron and calcium, with a typical serving containing around 250-350 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 32 g |
| Fat | 4 g |
| Fiber | 9 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 45 mg |
| Vitamin K | 350 mcg |
| Folate | 180 mcg |
| Calcium | 180 mg |
| Iron | 3.5 mg |
| Magnesium | 70 mg |
| Potassium | 650 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish exemplifies 'cucina povera' or 'poor kitchen' cuisine, where simple, affordable ingredients are transformed into nourishing meals. Nutritionally, the combination of kale and beans creates a complete protein source, making it a particularly valuable dish for vegetarian diets.
