Kale and White Bean Stew Recipe

By admin |

Recipe by Lindsay Hunt

Each Monday I’ll be sharing an original Five Ingredient Meal.  Every recipe will be made with whole foods and easy-to-source ingredients.  I’ll omit salt and pepper in my count of ingredients, because in my opinion, they’re almost always essential for good flavor.

My first recipe, Kale and White Bean Stew, is a restorative, soul-warming, and healthy mid-winter meal.

After New Year’s, I felt a tickle at the back of my throat.  That tickle turned into the most throat-wrenching, head-pounding, body-shaking sickness I’ve experienced in a long time.  I haven’t been incapacitatingly sick in a long time.  No voice, no ability to move.  Life didn’t seem doable for a while.  Food tasted menthol-tinged. I ate cherry, black cherry, and orange jello.

Then, after 36 hours in bed, I lumbered out of bed to cook an afternoon snack.  It was the first food that tasted appetizing in days, and it reawakened me to life after the initial slump.  Even after I’d recovered this combination of vegetables and protein-packed beans has turned out to be a go-to dish.  It’s great tossed with whole-wheat pasta, or eaten on it’s own, with a dollop of greek yogurt or sour cream. You can make it vegan, too, by using canola oil instead of butter.

Enjoy, and check back Monday’s for a new installment of Five Ingredient Meals.


2 tbsp butter

1 bunch lacinato kale, cut into 1-inch strips

1 large onion, diced

2 cloves garlic, minced

2 cups cannellini beans, drained

Salt and freshly ground pepper, to taste


Photo: Lindsay Hunt


1. Heat a large saute pan over medium heat. Add the butter and let it melt to coat the pan. Add the onion and sweat, stirring, until translucent, about 5 minutes. Add the garlic and cook 1 minute more. Add the kale leaves and toss with the onion and garlic. Let cook for 2 minutes, then add the beans. Toss all to coat and cover with a lid.

2. Cook 8 to 10 minutes, stirring occasionally, until the kale is tender and the beans are heated through. Season to taste and serve.