Kale White Bean Ragout

Name: Kale White Bean Ragout
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 onion, chopped; 2 cloves garlic, minced; 1 can (15 oz) white beans, drained and rinsed; 4 cups kale, chopped; 1 cup vegetable broth; 1 teaspoon dried thyme; Salt and pepper to taste; Red pepper flakes (optional); Fresh parsley for garnish

Highlighted under: Healthy & Light

A hearty and nutritious dish that combines the earthy flavors of kale and white beans for a comforting meal.

Created by

Emily

Last updated on 2025-12-29T15:14:28.004Z

Experience the richness of the earth in this Kale White Bean Ragout. This dish not only satisfies your hunger but also provides a wealth of nutrients, making it a perfect choice for a healthy dinner.

        Why You'll Love This Recipe
        Nutritious and filling, perfect for any lunch or dinner.
The combination of kale and white beans creates a satisfying texture.
Easy to prepare and packed with flavor, you'll want to make it again and again.

      

The Nutritional Benefits of Kale and White Beans

Kale is often hailed as a superfood, packed with vitamins A, C, and K, as well as antioxidants that support overall health. This leafy green is not only low in calories but also high in fiber, making it an excellent choice for those looking to maintain a healthy weight. Pairing kale with white beans enhances the nutritional profile, as beans are a fantastic source of plant-based protein and essential minerals like iron and magnesium.

White beans, including varieties like cannellini or navy beans, are rich in complex carbohydrates that provide sustained energy. They are also an excellent source of dietary fiber, which aids in digestion and helps regulate blood sugar levels. Combining these two ingredients creates a meal that is both hearty and satisfying, perfect for lunch or dinner.

Versatile and Customizable

One of the great things about this Kale White Bean Ragout is its versatility. You can easily adapt the recipe to suit your personal taste or dietary needs. If you're in the mood for something spicier, consider adding more red pepper flakes or even a dash of hot sauce. Alternatively, you can experiment with different herbs such as rosemary or basil to add a unique flavor twist.

This dish can also be transformed into a complete meal by adding grains like quinoa or brown rice. Simply serve the ragout over your choice of cooked grains, and you have a wholesome, balanced meal that is sure to please everyone at the table.

Perfect for Meal Prep

If you're looking for a dish that can help simplify your weekly meal prep, this Kale White Bean Ragout is a great choice. It stores well in the refrigerator for up to five days and can even be frozen for longer storage. Simply reheat it on the stove or in the microwave for a quick and nutritious meal at any time.

Preparing this ragout in advance means you can enjoy a healthy homemade meal even on your busiest days. Just pair it with some crusty bread or a fresh salad, and you have an effortless dinner ready in minutes.

Ingredients

Ingredients for Kale White Bean Ragout

2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 can (15 oz) white beans, drained and rinsed
4 cups kale, chopped
1 cup vegetable broth
1 teaspoon dried thyme
Salt and pepper to taste
Red pepper flakes (optional)
Fresh parsley for garnish

Gather all ingredients before you start cooking for a smoother experience.

Cooking Steps

Sauté Onions and Garlic

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute.

Add Kale and Beans

Stir in the chopped kale and cook until wilted, about 3-4 minutes. Add the white beans and vegetable broth, stirring to combine.

Season and Simmer

Add dried thyme, salt, pepper, and red pepper flakes if desired. Bring to a simmer and cook for 20 minutes, allowing the flavors to meld.

Serve

Remove from heat, garnish with fresh parsley, and serve warm.

Enjoy your delicious and nutritious Kale White Bean Ragout!

Serving Suggestions

This Kale White Bean Ragout can be served as a main dish or as a hearty side. For a complete meal, consider pairing it with grilled chicken or fish. The ragout’s earthy flavors complement a variety of proteins, making it a versatile addition to your dining table.

For a vegetarian option, serve it alongside roasted vegetables or a side of quinoa. The combination of textures and flavors will make for a satisfying and nutritious meal that everyone can enjoy.

Storage Tips

To store your Kale White Bean Ragout, let it cool completely before transferring it to an airtight container. Refrigerate it for up to five days, or freeze it for up to three months. When reheating, add a splash of vegetable broth or water to restore its creamy consistency.

If you freeze the dish, consider portioning it out into individual servings. This way, you can easily grab a healthy meal whenever you need it, making it a perfect option for busy weeknights.

Questions About Recipes

→ Can I use frozen kale instead of fresh?

Yes, frozen kale can be used. Just make sure to thaw and drain it before adding.

→ How long can leftovers be stored?

Leftovers can be stored in the refrigerator for up to 3 days.

→ Can I make this vegan?

Yes, this recipe is already vegan-friendly as it contains no animal products.

→ What can I serve with this dish?

This ragout pairs well with crusty bread or over a bed of rice or quinoa.