Tuscan White Bean and Kale Stew with Olive Oil and Rosemary
A rustic Mediterranean stew of 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 provide roughly 12 g of fiber per serving, much of it soluble, which binds bile acids in the gut and drives the liver to pull LDL cholesterol from circulation to make more bile. The beans and tomatoes are potassium-dense and naturally low in sodium, favoring healthy blood pressure, while extra-virgin olive oil contributes oleic acid and polyphenols such as oleocanthal that reduce LDL oxidation and support endothelial function. Slow-digesting resistant starch and fiber produce strong, lasting satiety.
Reflects the PREDIMED trial and DASH evidence showing that a legume-rich Mediterranean diet with 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.
