Dinner

White Bean and Kale Stew with Sourdough

Name: White Bean and Kale Stew with Sourdough
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: Two tins, drained (480 g) Cannellini beans, tinned and drained; 150 g Kale; 150 g Onion; 150 g Carrot; 2 sticks, about 80 g Celery; One tin (400 g) Chopped tomatoes, tinned; 400 g Vegetable stock; 15 g Olive oil; 3 cloves, about 9 g Garlic; A sprig Fresh rosemary; A pinch Chilli flakes; 2 slices, about 100 g Sourdough

A rosemary and tomato stew of cannellini beans with kale, carrot and chilli, with a slice of sourdough to mop it up. 28 g of protein for 574 kcal.

Calories: 574kcal
Protein: 28g
Fat: 11g
Carbs: 87g

Per serving, makes 2. 20 minutes of work, then 30 minutes simmering. Published 8 September 2026.

Allergens

Gluten
Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cannellini beans, tinned and drainedTwo tins, drained (480 g)
Drained weight.
Kale150 g
Stalks stripped out and the leaves torn.
Onion150 g
Carrot150 g
Celery2 sticks, about 80 g
Chopped tomatoes, tinnedOne tin (400 g)
Vegetable stock400 g
Made up from a cube or a pot.
Olive oil15 g
Garlic3 cloves, about 9 g
Fresh rosemaryA sprig
Chilli flakesA pinch
Sourdough2 slices, about 100 g

Method

Cook the chopped onion, carrot and celery in the oil over a low heat for 12 minutes, then add the garlic, rosemary and chilli flakes for a minute.
Add the tomatoes, stock and beans and simmer for 25 minutes. Crush a ladleful of beans against the side of the pan to thicken it.
Stir in the kale and cook for five minutes until tender. Season well.
Toast the sourdough, rub it with a cut garlic clove and serve alongside or under the stew.

Worth knowing

It thickens overnight into something closer to ribollita, which is not a complaint. Loosen with stock when reheating.
One slice of sourdough each is 120 kcal of the 574. Without it the stew is gluten-free.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.