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In my quest to eat more plant-based recipes, I’ve been embracing stews, soups, and all things comforting! But when eating vegan, it’s important to think about protein, as well as fiber, while creating delicious and filling meals for yourself and your family. That’s where this vegan white bean and kale stew recipe comes in to save the day! White beans have 15 g of protein and 19 g of fiber per cup and kale has 3 g of protein and fiber per cup, wow!
That makes them the perfect powerhouse foods to pair together for this filling and warming stew that’s guaranteed to get you through the winter.
Vegan White Bean and Kale Stew Recipe
Servings: 2
Active Time: 5 minutes
Total Time: 30 minutes
2 tablespoons olive oil
1 small onion, chopped
2 garlic cloves, minced
1 teaspoon ground coriander
1 teaspoon ground paprika
1/8 teaspoon chili flakes
1 (14 ounces) can white beans, undrained
2 cups chopped tomatoes (either canned or fresh)
1 tablespoon tahini
1 tablespoon wholegrain, spicy brown, or Dijon, mustard
2 cups chopped kale (or a small handful of frozen chopped kale)
1 lemon, juice, and zest
Kosher salt & freshly ground black pepper
1/4 cup chopped cilantro
In a large skillet, heat the olive oil over medium heat. Add the onion and a small pinch of salt and some ground black pepper; cook for 5 minutes or until translucent. Add the garlic and cook for 1 minute more.
Add in all of the spices, salt, and pepper; cook the spices for 2 minutes so they can toast. Add the beans, and their juices, as well as the tomatoes, tahini, and mustard. Bring everything to a simmer, then turn down the heat to medium-low. Cook for 5-10 minutes; you may need to add a splash of water if it starts getting too thick.
Add in the chopped kale and stir through. Simmer for an additional 5-10 minutes, then sprinkle the lemon juice and zest over the pan. Taste for seasoning, and add salt if necessary.
Serve over a grain like brown rice, couscous, quinoa, and top with cilantro.
Cooking Notes
The inspiration for the vegan white beans and kale stew recipe comes from Deliciously Ella and the many amazing stews, soups, and more in her app.
If you make and enjoy any of my recipes, please leave a comment below, and don’t forget to tag me in your pictures on Instagram (@bookishkitchen #thebookishkitchen)! I love seeing my followers recreating my recipes.
