Mood Boosting White Bean & Kale Stew
If you’re looking for a simple, warming, and nutrient-packed meal that’s ready in just 20 minutes, this White Bean & Kale Stew is for you! Perfect for cooler months, it’s hearty, delicious, and great for meal prep. Pair it with toasted sourdough for the ultimate comfort food experience.
Mood-Boosting Benefits
Kale: Loaded with vitamins C, K, and A, plus folate and potassium, kale supports brain health and mood regulation.
White Beans: A powerhouse of fibre, B vitamins, magnesium, and plant-based protein to stabilise blood sugar and promote emotional well-being.
Mixed Herbs & Spices: Packed with mood-boosting vitamins like B6, magnesium, and zinc, these add flavour and health benefits to the dish.
Ingredients
1 tbsp olive oil
1 onion, diced
2–3 cloves garlic, crushed
1 carrot, diced
1 celery stalk, diced
1 tin peeled tomatoes or polpa
1/2 punnet cherry tomatoes
1 tsp fennel seeds
1 tsp ground chilli (or 1 chopped red chilli for extra heat)
Salt and black pepper, to taste
3 tins white beans (butter beans), rinsed
1 cup chicken stock (use the tomato tin as a measure)
Juice of 1/2 lemon
Handful of chopped parsley and basil
1/2 bunch kale
1/3 cup grated Parmesan (optional for a vegan version)
Method
Prepare the Base:
1.Heat olive oil in a saucepan over medium heat. Sauté onion and garlic until fragrant.
Add the Veggies & Spices:
2. Stir in carrot, celery, and chilli. Cook for 3–5 minutes until tender.
Simmer the Stew:
3. Add the tinned tomatoes, cherry tomatoes, stock, fennel seeds, and ground chilli. Bring to a gentle simmer.
Finish with Greens & Beans:
4. Add the white beans, kale, lemon juice, parsley, and basil. Simmer for 10 minutes until flavours meld. Season with salt and pepper to taste.
TIP: For a vegan version, omit Parmesan and serve with a sprinkle of nutritional yeast. This stew is perfect for batch cooking—store leftovers in the fridge for up to three days or freeze for later.
Enjoy this mood-boosting meal!
Love, Malissa x