Slow-Cooker Kale & White Bean Stew

4.5
(2)
2 Reviews

Warm up to a hearty bowl of soup made with winter vegetables and protein-rich white beans. Comforting spices like oregano and thyme build flavor, while Parmesan provides an irresistibly savory finish.

By
Wendy Lopez, MS, RD, CDCES
Portrait of Wendy Lopez
Wendy Lopez, MS, RD, CDCES
As a registered dietitian nutritionist, Wendy Lopez is passionate about accessible and inclusive nutrition education. She is the co-author of the cookbook 28-Day Plant-Powered Health Reboot, the co-host of the Food Heaven Podcast and the co-founder of Food Heaven, an online platform that provides resources on cooking, intuitive eating and body respect. She has a food and nutrition column in Self magazine and is a recipe developer for a number of national food brands.
EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Kale White Bean Stew served in a bowl
Photo: Ali Redmond
Active Time:
10 mins
Total Time:
3 hrs 55 mins
Servings:
6
Nutrition Profile:
Diabetes-Friendly Nut-Free Healthy Pregnancy Soy-Free High-Fiber Heart-Healthy Vegetarian Egg-Free Low-Calorie Gut Healthy Anti-Inflammatory Mediterranean Diet
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • 4 cups low-sodium vegetable broth

  • 2 (15 ounce) cans no-salt-added white beans, rinsed

  • 1 (28 ounce) can no-salt-added diced tomatoes

  • 1 cup unsalted tomato sauce

  • 2 medium carrots, thinly sliced

  • ½ medium onion, diced

  • 2 cloves garlic, minced

  • 1 tablespoon tomato paste

  • ½ teaspoon dried oregano

  • ½ teaspoon dried thyme

  • ½ teaspoon smoked paprika

  • 4 cups Tuscan kale, chopped

  • 1 teaspoon salt

  • 2 tablespoons grated Parmesan cheese

  • 1 tablespoon za'atar (Optional)

  • 6 slices toasted crusty whole-wheat bread

Directions

  1. Combine broth, beans, tomatoes, tomato sauce, carrots, onion, garlic, tomato paste, oregano, thyme and paprika in a 3 1/2-quart slow cooker. Cover and cook on High for 3 1/2 hours. Stir in kale. Cover and cook until the kale is tender, 10 to 15 minutes. Stir in salt. Top with Parmesan and za'atar, if using. Serve with bread.

Equipment

3 1/2-quart slow cooker

Originally appeared: EatingWell.com, December 2022

Nutrition Facts (per serving)

247 Calories
3g Fat
44g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 3/4 cups soup & 1 slice bread
Calories 247
% Daily Value *
Total Carbohydrate 44g 16%
Dietary Fiber 11g 39%
Total Sugars 9g
Protein 13g 26%
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 1mg 0%
Vitamin A 5392IU 108%
Vitamin C 34mg 38%
Vitamin E 2mg 13%
Folate 37mcg 9%
Vitamin K 83mcg 69%
Sodium 331mg 14%
Calcium 159mg 12%
Iron 4mg 22%
Magnesium 102mg 24%
Potassium 803mg 17%
Zinc 2mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles

Overhead view of a white slow cooker of Slow-Cooker Chicken & White Bean Stew recipe
Slow-Cooker Chicken & White Bean Stew
7 hrs 45 mins
Slowcooker Bean Kale and Barley Soup in a ladle
Slow-Cooker Bean, Kale & Barley Soup
8 hrs 35 mins
Slow-Cooker Vegetable Minestrone Soup
Slow-Cooker Vegetable Minestrone Soup
6 hrs 30 mins
7861112.jpg
Savory Bean Spinach Soup
5 hrs 15 mins
a recipe photo of the Slow-Cooker Green Minestrone with Fennel & Parmesan
Slow-Cooker Green Minestrone with Fennel & Parmesan
4 hrs 15 mins
Slow-Cooker Cabbage Soup with Sherry
Slow-Cooker Cabbage Soup with Sherry
4 hrs 20 mins
a recipe photo of the Kale Sausage Stew served in a bowl
Slow-Cooker Kale & Sausage Stew
4 hrs 25 mins
The slow-cooker mediterranean diet stew in a slow cooker, with a serving spoon holding some of the soup up above the slow cooker
Slow-Cooker Mediterranean Diet Stew
6 hrs 45 mins
Slow-Cooker Mushroom Soup with Sherry in a bowl
Slow-Cooker Mushroom Soup with Sherry
5 hrs
a recipe photo of the Slow-Cooker Thai Chile & Corn Chowder
Slow-Cooker Thai Chile & Corn Chowder
4 hrs 30 mins
a recipe photo of the Slow Cooker Chicken Spinach White Bean soup served in a bowl
Slow-Cooker Chicken, Spinach & White Bean Stew
4 hrs 15 mins
5240808.jpg
Vegetable and Pasta Soup
4 hrs 35 mins
Overhead view of a bowl of Slow-Cooker Vegetable Soup recipe
Slow-Cooker Vegetable Soup
4 hrs 35 mins
7860945.jpg
Chicken Chili
5 hrs 25 mins
4293510.jpg
Slow-Cooker Braised Beef with Carrots & Turnips
4 hrs
a recipe photo of the Cabbage & White Bean Soup served in a bowl
Cabbage & White Bean Soup
25 mins