What ingredients are typically used in Mediterranean kale stew?

Mediterranean kale stew commonly includes fresh kale, tomatoes, garlic, onions, olive oil, and white beans. Some recipes add farro or chickpeas for extra texture and protein. Herbs like oregano, thyme, and bay leaves provide distinct Mediterranean flavors. The stew may also contain vegetable or chicken broth as a base and sometimes lemon juice or vinegar for brightness.

Can I use other greens instead of kale in this stew?

Yes, you can substitute kale with other leafy greens such as Swiss chard, spinach, or collard greens. Keep in mind that spinach cooks much faster than kale and should be added near the end to avoid overcooking. Swiss chard and collards have a similar texture to kale and can be cooked for a similar time.

How can I make Mediterranean kale stew suitable for a gluten-free diet?

To make the stew gluten-free, avoid adding farro or any other wheat-based grains. Instead, you can use gluten-free grains like quinoa, rice, or gluten-free barley. Additionally, check that your broth and other packaged ingredients do not contain gluten-containing additives.

What are the health benefits of including kale and farro in this stew?

Kale is rich in vitamins A, C, and K, and offers antioxidants and fiber that support heart health and digestion. Farro is an ancient whole grain, packed with fiber, protein, B vitamins, magnesium, and iron, which contribute to sustained energy and overall nutritional balance. Combined, they make the stew both filling and nutrient-dense.

How long does Mediterranean kale stew take to prepare and cook?

Preparation typically takes about 10 to 15 minutes for chopping vegetables and rinsing grains, while cooking time ranges from 30 to 45 minutes. This allows the kale to soften and the flavors to meld fully. Using pre-cooked grains or canned beans can reduce total cooking time significantly.

Mediterranean Kale Stew Recipe With Cannellini Beans 2024

Name: Mediterranean Kale Stew
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: – 2 tablespoons olive oil; – 1 cup carrots, diced (about 2 medium); – 1 cup onion, diced (1 small); – 1 cup celery, diced (about 2 stalks); – 4 cloves garlic, minced; – 5 cups low-sodium vegetable broth; – 1 (14.5 oz) can diced tomatoes; – 1 cup farro, rinsed; – 1 teaspoon dried oregano; – 1 bay leaf; – Salt, to taste; – 1/2 cup slightly packed parsley sprigs (stems included); – 4 cups slightly packed chopped kale, thick ribs removed; – 1 (15 oz) can cannellini beans, drained and rinsed; – 1 tablespoon lemon juice; – 1/2 cup feta cheese, crumbled, for serving

Ingredients

– 2 tablespoons olive oil

– 1 cup carrots, diced (about 2 medium)

– 1 cup onion, diced (1 small)

– 1 cup celery, diced (about 2 stalks)

– 4 cloves garlic, minced

– 5 cups low-sodium vegetable broth

– 1 (14.5 oz) can diced tomatoes

– 1 cup farro, rinsed

– 1 teaspoon dried oregano

– 1 bay leaf

– Salt, to taste

– 1/2 cup slightly packed parsley sprigs (stems included)

– 4 cups slightly packed chopped kale, thick ribs removed

– 1 (15 oz) can cannellini beans, drained and rinsed

– 1 tablespoon lemon juice

– 1/2 cup feta cheese, crumbled, for serving

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Instructions

1-First, rinse and chop the kale, then dice the carrots, onion, and celery, and mince the garlic to have everything ready.

2-Heat the olive oil in a large pot over medium-high heat. Add the diced carrots, onion, and celery, and sauté for 3 minutes.

3-Add the minced garlic and sauté for 30 seconds longer to bring out its aroma.

4-Stir in the vegetable broth, diced tomatoes, rinsed farro, dried oregano, bay leaf, and salt to taste. Add the parsley and bring to a boil.

5-Reduce the heat to just below medium, cover, and simmer for 20 minutes.

6-Remove the parsley, stir in the chopped kale, and cook for 10-15 minutes longer until the farro and kale are tender.

7-Add the drained and rinsed cannellini beans and heat through for about 1 minute. Remove the bay leaf, stir in the lemon juice, and add more broth or water if needed.

8-Serve warm, topping each serving with the crumbled feta cheese.

Last Step:

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Notes

🌾 Farro adds a nutty flavor and chewy texture; substitute with bulgur or quick-cooking barley if needed.
🥬 Swap kale with spinach or Swiss chard; add spinach at the end as it cooks quickly.
🍋 Lemon juice and feta cheese enhance the dish’s flavor significantly and provide a fresh finish.

Author: Brandi Oshea
Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Soup/Stew
Method: Simmering
Cuisine: Mediterranean
Diet: Vegetarian

Nutrition

Serving Size: 1 serving
Calories: 329
Sugar: 6 grams
Sodium: 540 milligrams
Fat: 8 grams
Saturated Fat: 2 grams
Carbohydrates: 52 grams
Fiber: 10 grams
Protein: 12 grams
Cholesterol: 11 milligrams