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Slow Cooker Kale and White Bean Stew
Nawaal Ahmed

Slow Cooker Kale and White Bean Stew (Hearty & Healthy One-Pot Meal)

Cozy Slow Cooker White Bean and Kale Stew Recipe
Prep Time 15 minutes
Cook Time 3 hours 30 minutes
Total Time 3 hours 45 minutes
Servings: 6
Course: Soup
Cuisine: Mediterranean
Calories: 320

Ingredients
  

  • 30 ml olive oil
  • 150 g yellow onion finely chopped
  • 120 g carrots diced
  • 4 cloves garlic 12 g, minced
  • 400 g canned white beans drained and rinsed
  • 400 g canned diced tomatoes
  • 240 ml tomato sauce
  • 720 ml vegetable broth
  • 30 g tomato paste
  • 2 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • 3 g black pepper
  • 5 g salt
  • 120 g fresh kale stems removed and chopped
  • 30 g grated Parmesan cheese

Method
 

  1. Heat olive oil in a skillet over medium heat until shimmering and sauté the onion and carrots until softened and fragrant.
  2. Add minced garlic and cook briefly until aromatic, stirring constantly to avoid burning.
  3. Transfer the sautéed vegetables to the slow cooker and spread them evenly across the bottom.
  4. Add the white beans, diced tomatoes, tomato sauce, vegetable broth, and tomato paste.
  5. Sprinkle oregano, thyme, smoked paprika, salt, and black pepper over the mixture.
  6. Stir gently to combine until the broth turns slightly reddish and the vegetables are evenly distributed.
  7. Cover and cook on low heat until the vegetables become tender and the flavors deepen.
  8. Stir in the chopped kale during the final stage of cooking.
  9. Continue cooking until the kale softens and turns a deep green color while still holding its texture.
  10. Taste the stew and adjust seasoning if needed before serving.
  11. Ladle into bowls and finish with a sprinkle of grated Parmesan cheese for a savory finish.

Notes

Protein: 14 g

Carbohydrates: 40 g

Fat: 10 g

Fiber: 11 g

Sugar: 6 g

Sodium: 520 mg