Slow-Cooker Kale & White Bean Stew

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.

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


  • 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


  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.


3 1/2-quart slow cooker

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.

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