Tuscan White Bean and Kale Stew with Olive Oil and Rosemary
A rustic Mediterranean stew: creamy cannellini beans, lacinato kale, and tomatoes, finished with a generous pour of extra-virgin olive oil and fresh rosemary.
Why it works
Cannellini beans carry roughly 12 grams of fiber a serving, most of it soluble, and that's the kind that binds bile acids in the gut and forces the liver to pull LDL cholesterol out of circulation to make more of it. Beans and tomatoes are both potassium-dense and naturally low in sodium, which is exactly the combination blood pressure wants. Extra-virgin olive oil brings oleic acid and polyphenols like oleocanthal, which cut down LDL oxidation and support how well your endothelium functions. And the slow-digesting resistant starch and fiber in here mean real, lasting satiety, not the kind that fades in an hour.
Reflects the PREDIMED trial and DASH evidence: a legume-rich Mediterranean diet built around extra-virgin olive oil lowers LDL cholesterol and cardiovascular events.
Ingredients
- 3 tbsp extra-virgin olive oil, divided
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 stalks celery, diced
- 2 (15 oz) cans no-salt-added cannellini beans, drained
- 1 (14 oz) can no-salt-added diced tomatoes
- 1 bunch lacinato (dinosaur) kale, stemmed and chopped
- 3 cups low-sodium vegetable broth
- 1 tbsp fresh rosemary, chopped
- 1/4 tsp black pepper
- 1 tbsp lemon juice
Method
- Warm 2 tbsp olive oil in a heavy pot and soften the onion, carrots, and celery over medium heat for 6-8 minutes.
- Add garlic and rosemary and cook 1 minute until fragrant.
- Stir in the beans, diced tomatoes, and broth, then bring to a gentle simmer.
- Mash about a quarter of the beans against the side of the pot to thicken the broth, then simmer uncovered for 15 minutes.
- Fold in the chopped kale and cook 5 minutes more until tender and bright.
- Finish off heat with lemon juice, black pepper, and the remaining tablespoon of olive oil drizzled over each bowl.
