Lemony White Bean & Kale "Penicillin" Stew
Since January is the peak of "resolutions" and cold weather, the best recipes are those that feel like a warm hug but won't sabotage your health goals.
This One-Pot White Bean & Winter Greens Stew is a winner. It's affordable, utilizes seasonal produce like kale and leeks, and is naturally high in fiber—perfect for that "fresh start" feeling.
A hearty, nutrient-dense soup that is ready in 30 minutes and tastes even better the next day.
Ingredients
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Produce: 1 large leek (white and light green parts only, sliced), 2 bunches of Lacinato kale (stems removed, chopped), 3 cloves garlic (minced).
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Protein/Base: 2 cans (15 oz) Cannellini or Great Northern beans (rinsed), 6 cups low-sodium vegetable or chicken broth.
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Flavor Boosters: 1 tbsp olive oil, 1 tsp dried oregano, ½ tsp red pepper flakes (optional), zest and juice of 1 large lemon.
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Pantry: Salt and black pepper to taste.
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Optional Garnish: A sprinkle of Parmesan cheese or a dollop of Greek yogurt.
Instructions
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Sauté the Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the sliced leeks and a pinch of salt. Cook for 5–7 minutes until soft and translucent. Add the garlic and red pepper flakes, cooking for another 60 seconds until fragrant.
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Simmer: Pour in the broth, dried oregano, and the beans. Bring the mixture to a boil, then reduce heat and let it simmer for 10 minutes.
Pro Tip: Use the back of your spoon to mash about ½ cup of the beans against the side of the pot. This releases their starch and makes the broth creamy without adding dairy.
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Wilt the Greens: Stir in the chopped kale. It will look like a lot, but it will wilt down quickly. Cook for 3–5 minutes until the kale is bright green and tender.
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The Finish: Turn off the heat. Stir in the lemon zest and lemon juice. This "brightness" is what makes it feel like a January recipe—it cuts through the heaviness of winter.
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Serve: Season generously with black pepper. Ladle into bowls and top with Parmesan if desired.