Name: Slow-Cooker Kale & White Bean Stew
Total time: 235 min
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; 0.5 medium onion, diced; 2 cloves garlic, minced; 1 tablespoon tomato paste; 0.5 teaspoon dried oregano; 0.5 teaspoon dried thyme; 0.5 teaspoon smoked paprika; 4 cups Tuscan kale, chopped; 1 teaspoon salt; 2 tablespoons grated Parmesan cheese; 1 tablespoon za'atar; 6 slices toasted crusty whole-wheat bread

Slow-Cooker Kale & White Bean Stew

Be the first to rate & review!

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.

Wendy Lopez

Published on December 15, 2022

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

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:

Nutrition Profile:

Diabetes Appropriate Egg Free Healthy Pregnancy Heart Healthy High Fiber Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

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

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

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.