White Bean Kale Stew

Author: Recipes_kw
4 from 3 votes
Prep Time 35 minutes
Total Time 35 minutes
Course Bowls, Main Course, Stew
Cuisine American
Servings 4 Servings
Calories 259.83 kcal


  • Stove


  • 1/4 cup onion minced
  • 2 cloves garlic minced
  • 14.5 oz tomatoes canned, diced
  • 14.5 oz navy beans canned, drained, rinsed
  • 1 cup carrots sliced
  • 1 tsp basil dried
  • 1/2 tsp rosemary dried
  • 1 1/2 cups kale fresh or frozen
  • 1/2 tsp salt
  • 1/2 tsp black pepper fresh cracked


  • Saute on medium heat the onion and garlic for about 7 minutes then add the tomatoes, beans, carrots, basil, and rosemary.
  • Cover the pot; reduce the heat to medium low and simmer until the carrots are tender.
  • Uncover the pot, stir in the kale and cook until wilted.
  • Ladle into individual bowls then sprinkle with salt and pepper to taste.


Serves well over long grained brown rice or polenta.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
White Bean Kale Stew
Amount Per Serving (1 Serving)
Calories 259.83 Calories from Fat 18
% Daily Value*
Fat 2.01g3%
Saturated Fat 0.47g3%
Sodium 322.11mg14%
Potassium 843.35mg24%
Carbohydrates 36.54g12%
Fiber 14.68g61%
Sugar 3.72g4%
Protein 10.67g21%
Vitamin A 1440.87IU29%
Vitamin B1 0.35mg23%
Vitamin B2 0.16mg9%
Vitamin B3 1.78mg9%
Vitamin B5 0.51mg5%
Vitamin B6 0.43mg22%
Vitamin C 24.26mg29%
Vitamin E 1.91mg13%
Vitamin K 40.12µg38%
Calcium 113.58mg11%
Copper 0.35mg18%
Folate 185.04µg46%
Iron 3.35mg19%
Manganese 0.27mg14%
Magnesium 80.43mg20%
Phosphorus 209.51mg21%
Selenium 3.61µg5%
Zinc 1.62mg11%
Ess-Methionine 141.41mg
Ess-Tryptophan 126.54mg
Ess-Threonine 427.7mg
Ess-Phenylalanine 595.36mg
Ess-Arginine 535.39mg
Ess-Lysine 665.08mg
Ess-Leucine 871.29mg
Ess-Isoleucine 521.08mg
Ess-Histidine 273.04mg
Ess-Valine 628.75mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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