This smoky and spicy white bean stew is a comforting, nutrient-packed meal that’s perfect for any night of the week.
Loaded with fiber-rich beans, vitamin-packed kale, and hearty potatoes, it delivers plant-based protein and essential nutrients while staying low in saturated fat.
Quick to prepare, naturally vegan, and full of flavor, it’s ideal for meal prep or cozy dinners.
White Bean and Kale Stew
Equipment
- 1 medium soup pot or braiser (about 4–5 qt)
- 1 cutting board
- 1 chef’s knife
- 1 wooden spoon or spatula
- Measuring Spoons
- Measuring cups
Ingredients
- 1 tablespoon heat-tolerant oil e.g., avocado or sunflower
- 1 medium yellow onion finely diced
- 1 medium carrot small dice
- 1 stick celery small dice
- Sea salt and black pepper to taste
- 1 teaspoon dried chili flakes adjust to taste
- ½ teaspoon smoked paprika
- 1 teaspoon fresh thyme leaves minced
- 3 garlic cloves minced
- 2 tablespoons tomato paste
- ½ pound new potatoes cut into 1-inch pieces
- 1 ¾ cups cooked navy beans about 1 14.5 oz can, drained & rinsed
- 14.5 oz can crushed fire-roasted tomatoes
- 2 cups vegetable stock
- 1 cup green beans chopped
- 2 cups kale chopped and packed
Instructions
- Prepare the Vegetables: Start by washing all your fresh produce thoroughly. Peel and finely dice the yellow onion, ensuring uniform pieces for even cooking. Peel and chop the carrot into small cubes, about the same size as the onion. Slice the celery stick into small, even pieces. Wash and roughly chop the kale, removing tough stems. Trim the ends of the green beans and cut them into bite-sized pieces. Chop the potatoes into 1-inch cubes. Set all vegetables aside in separate bowls for easy access during cooking.
- Heat the Cooking Oil: Place a medium-sized soup pot or braiser (4–5 qt) over medium heat. Add 1 tablespoon of a heat-tolerant oil such as avocado or sunflower oil. Allow the oil to warm until it shimmers lightly, which should take about 30 seconds. This step ensures the vegetables will sauté without sticking and helps release their natural flavors.
- Sauté the Aromatics: Add the diced onion to the hot oil and stir to coat each piece evenly. Sauté for about 3 minutes until the onions are soft, fragrant, and slightly translucent. Next, add the diced carrots and celery. Stir thoroughly to combine with the onion. Cook for an additional 3–4 minutes, until the celery brightens in color and becomes tender but still retains a slight crunch. Season lightly with sea salt and freshly ground black pepper to enhance the natural flavors.
- Add the Spices and Herbs: Sprinkle 1 teaspoon of dried chili flakes and ½ teaspoon of smoked paprika over the sautéed vegetables. Add the minced thyme and garlic. Stir constantly for about 45 seconds, or until the garlic becomes aromatic. Be careful not to let the garlic brown, as it can turn bitter. This step layers the foundational smoky and spicy flavor that will define your stew.
- Incorporate Tomato Paste: Add 2 tablespoons of tomato paste to the pot. Use your spoon to break it up and coat all the vegetables evenly. Continue stirring for about a minute, allowing the tomato paste to caramelize slightly. This deepens the flavor and adds a subtle richness to the base of the stew.
- Introduce Potatoes and Beans: Gently stir in the chopped potatoes and rinsed navy beans. Ensure the potatoes are fully coated in the tomato and spice mixture. Season the potatoes generously with additional salt and black pepper. At this stage, the vegetables should have a slight reddish tint from the tomato paste and paprika, which is a visual cue that the flavor base is developing beautifully.
- Add Tomatoes and Stock: Pour in the can of crushed fire-roasted tomatoes, stirring to combine thoroughly. Then add 2 cups of vegetable stock and stir again. Ensure all ingredients are evenly distributed. This liquid will create the stew’s body and allow the potatoes to cook through while infusing everything with a rich, savory tomato flavor.
- Simmer the Stew: Cover the pot with a lid and bring the mixture to a gentle boil over medium-high heat. Once it reaches a boil, reduce the heat to a low simmer and remove the lid. Allow the stew to cook for approximately 20 minutes, or until the potatoes are tender when pierced with a fork. Stir occasionally to prevent sticking and to encourage even cooking.
- Add Green Beans: After the potatoes are cooked, stir in the chopped green beans. Simmer the stew uncovered for an additional 4 minutes, just until the beans are tender but still vibrant green. This step ensures that the beans retain their color, texture, and fresh flavor.
- Incorporate Kale: Add the chopped kale to the pot and gently push it down into the stew using your spoon. Place the lid back on the pot for about 30 seconds to allow the kale to steam lightly. Stir the kale into the stew so that it wilts evenly while maintaining a tender texture.
- Taste and Adjust Seasoning: Carefully taste the stew and adjust seasoning as needed, adding more salt, pepper, or chili flakes according to your preference. At this point, you can also add a few drops of liquid smoke if you want to enhance the smoky flavor further.
- Serve and Garnish: Ladle the hot stew into bowls. Sprinkle with freshly ground black pepper, additional chili flakes, or fresh chopped herbs like chives or parsley if desired. Serve immediately while warm. The result is a hearty, smoky, and slightly spicy stew packed with plant-based protein, fiber, and vitamins—a perfect weeknight dinner or meal-prep option.
Notes
- This stew is naturally vegan, gluten-free, and high in fiber, making it a nutrient-packed, heart-healthy meal.
- Fire-roasted tomatoes or a few drops of liquid smoke enhance the stew’s deep, smoky flavor.
- Feel free to swap green beans with Romano beans, sugar snap peas, or any seasonal vegetable you have on hand.
- Adjust the chili flakes according to your spice preference; the stew is versatile and can range from mildly warm to boldly spicy.
- For best results, use cooked beans rather than canned if you prefer a creamier texture, though canned beans save time.
Chef’s Secrets For Maximum Flavor
To elevate this stew, focus on layering flavors at every step.
Sauté the onion, carrot, and celery slowly until soft to release their natural sweetness.
Toasting the spices and tomato paste briefly intensifies the smokiness and depth.
For a richer flavor, consider adding a tiny splash of balsamic vinegar or a pinch of smoked salt.
Using a mix of chili flakes, such as Aleppo or Urfa, introduces a nuanced heat that complements the smoked paprika beautifully.
Finally, adding the kale just before serving preserves its vibrant color and nutrient content, creating a visually appealing and fresh-tasting dish.
Serving Suggestions For Cozy Meals
This stew is wonderfully versatile.
Serve it on its own as a hearty main course, or pair it with crusty whole-grain bread or garlic naan for soaking up the rich, smoky broth.
For a more substantial meal, top it with avocado slices, a dollop of vegan yogurt, or a sprinkle of toasted nuts for added texture.
It also works beautifully over cooked quinoa or brown rice for a fiber-rich bowl.
A fresh side salad of arugula, cherry tomatoes, and a lemon vinaigrette can brighten the plate and balance the stew’s smoky richness.
Storage Tips For Long-Lasting Freshness
This stew keeps exceptionally well and can be enjoyed as leftovers.
Allow it to cool completely before transferring to an airtight container.
Refrigerated, it lasts for 3–4 days.
For longer storage, freeze in portions for up to 3 months; simply thaw overnight in the fridge and reheat gently on the stove.
When reheating, you may need to add a splash of vegetable stock to restore its original consistency.
Stir occasionally to prevent sticking, and always taste to adjust seasoning before serving.
Frequently Asked Questions
1. Can I use canned beans instead of cooked ones?
Yes! Canned beans are convenient and work perfectly in this stew. Rinse and drain them before adding to reduce excess sodium and improve texture.
2. What other vegetables can I add?
You can swap or add vegetables such as zucchini, bell peppers, or butternut squash. Just adjust cooking times to ensure everything cooks evenly.
3. How can I make the stew spicier or milder?
Adjust the chili flakes according to your taste. For a milder stew, reduce them or omit entirely. For more heat, add a pinch of cayenne or extra dried chili.
4. Can I prepare this stew ahead of time?
Absolutely. The flavors deepen when allowed to sit, making it ideal for meal prep. Store in the refrigerator and reheat gently, adding extra stock if necessary.
5. Is it okay to use frozen kale or green beans?
Yes, frozen vegetables work well. Add them a little earlier during cooking to ensure they cook fully without becoming mushy.
