Tuscan White Bean and Sardine Stew with Kale
A rustic, budget-friendly stew of cannellini beans, tomatoes, and kale finished with tinned sardines. It quietly stacks three nutrients that matter in pregnancy: DHA, iron, and calcium, in one warming bowl.
Why it works
Tinned sardines are a small, low-mercury oily fish that deliver omega-3 DHA plus notable calcium from their soft edible bones, and their iron complements the non-heme iron in the white beans and kale. Simmering them into a fully cooked stew keeps the meal safe while the tomatoes provide vitamin C that improves absorption of the plant iron.
Sardines sit on the FDA/EPA best-choices list of low-mercury fish recommended during pregnancy, and small oily fish are among the most DHA-dense per serving. The combination reflects a Mediterranean dietary pattern that cohort studies associate with lower risk of some adverse pregnancy outcomes; these associations are consistent but observational rather than proof of cause.
Ingredients
- 2 tins (about 240 g total) sardines in olive oil, drained
- 2 cans (800 g total) cannellini beans, drained and rinsed
- 1 can (400 g) chopped tomatoes
- 4 cups (120 g) chopped kale, stems removed
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 cup (240 ml) low-sodium vegetable broth
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon fine sea salt
Method
- Warm the olive oil in a large pot over medium heat, add the onion, and cook 5 minutes until softened.
- Add the garlic, oregano, and red pepper flakes and cook 1 minute until fragrant.
- Stir in the chopped tomatoes, cannellini beans, and vegetable broth, bring to a gentle simmer, and cook 10 minutes.
- Fold in the chopped kale and simmer 5 more minutes until wilted and tender, seasoning with the salt.
- Break the drained sardines into large pieces and gently stir them through the stew, warming for 2 to 3 minutes until heated all the way through.
- Ladle into bowls and serve hot, with crusty whole-grain bread if you like.
