Warming Bean Stew with Sautéed Kale

Food Matters Main Meal Recipes
S1:Ep196 mins
Warming Bean Stew with Sautéed Kale

This warming bean stew is hearty, comforting and only takes moments to prepare.

Serves: 4

**Why it is good for you: **

Cannellini beans are an excellent source of protein, antioxidants, iron and dietary fiber. They also contain several nutrients including vitamin K, and minerals like copper, phosphorous, calcium, manganese, potassium and molybdenum, making them the hero in this dish. Due to high fiber content, they help stabilize blood sugar levels in the body and provide long lasting energy.

The many health benefits of tomatoes are due to their wealth of nutrients and vitamins. They are rich in vitamin A, vitamin C, and vitamin K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper.

While cooking often reduces the levels of vitamins in tomatoes, some of these beneficial components remain intact. Cooking tomatoes increases the levels of the beneficial phytochemical lycopene. Consuming high levels of lycopene has been known to lower the risk of heart disease and certain types of cancer.

Warming Bean Stew with Sautéed Kale


(use organic ingredients where possible)


  • 1 tsp coconut oil
  • 4 cloves of garlic, finely chopped
  • 2 tsp dried Italian herbs
  • 1/4 tsp ground chili or cayenne pepper
  • 2 x 14 oz (2 x 400 g) tins of chopped tomatoes
  • 2 x 14 oz (2 x 400 g) tins of cannellini beans
  • 5 sundried tomatoes, roughly chopped
  • Salt and pepper


  • 2 kale leaves, stems removed, roughly chopped
  • 1 tbsp apple cider vinegar
  • 1 tbsp coconut oil
  • Salt and pepper
View More