Tuscan Bean and Barley Stew with Kale: A Cozy Bowl of Comfort
One chilly evening, my husband and I found ourselves reminiscing about cozy nights spent enjoying simple, comforting meals together. That night, we decided to channel those memories into something warm and hearty for dinner. The result? This Tuscan Bean and Barley Stew with Kale.
It’s a hearty, one-pot wonder that’s become a go-to in our home. Packed with creamy cannellini beans, tender barley, and nutrient-rich kale, this stew is comfort food at its finest. It’s the kind of dish that makes you feel like you’re dining in a rustic Italian farmhouse, even if you’re in your tiny kitchen.
Table of Contents
- About This Recipe: A Rustic Tuscan Tradition
- Why You’ll Love This Recipe
- Key Ingredients
- How To Make Tuscan Bean and Barley Stew with Kale
- Have It Your Way
- Nutritional Facts (Per Serving)
- Health Benefits
- Other Recipes You’ll Love
- A Bowl of Italy at Home
About This Recipe: A Rustic Tuscan Tradition
Tuscan cuisine is known for its simplicity, letting fresh, wholesome ingredients shine. This stew is inspired by Ribollita, a traditional Italian soup that translates to “reboiled.” Historically, Ribollita was a way to use up leftover bread and vegetables, creating a filling and flavorful dish.
In this version, barley replaces the bread, adding a chewy texture and making the stew even heartier. Kale, a staple in Italian kitchens, gives the dish a vibrant green pop and a nutritional boost. The flavors are deepened with a base of garlic, onions, and tomatoes, making every bite a celebration of Tuscan simplicity.
Why You’ll Love This Recipe
- Hearty and Filling: A complete meal in a bowl, perfect for cold days.
- Plant-Based Goodness: Packed with fiber, protein, and vitamins, it’s a healthy option for vegetarians and vegans.
- Simple Ingredients: Made with pantry staples and fresh produce, it’s both affordable and accessible.
- Meal Prep Friendly: Tastes even better the next day, making it ideal for leftovers.
Key Ingredients
- Cannellini Beans: These creamy white beans add protein and richness.
- Barley: A nutty, chewy grain that makes the stew hearty and satisfying.
- Kale: Adds vibrant color, texture, and a wealth of nutrients.
- Vegetable Broth: The base that ties all the flavors together.
- Nutritional Yeast: to provide a savory, cheesy flavor
- Onions and Garlic: Aromatic staples that form the flavor foundation.
- Herbs: Fresh rosemary and thyme add an earthy, aromatic touch.
- Olive Oil: For sautéing and a drizzle on top to finish the dish.
How To Make Tuscan Bean and Barley Stew with Kale
- In a large pot, heat the olive oil and fry the onion over medium heat for 2 minutes until it softens slightly.
- Add the carrot and celery sticks and continue to fry for another 5 minutes, stirring occasionally, until they soften a bit.
- Next, add the garlic, ginger and cook for another 30 seconds until fragrant. Stir in the rosemary, thyme and chili flakes and continue to cook for 1 minute, stirring occasionally.
- Add the cannellini beans and pearl barley to the pot, then pour the vegetable stock. Bring to a boil, lower the heat, and simmer for 25 minutes or until the pearl barley is done to your liking.
- Mix in the Kale and cook for another 3 minutes with a lid on until the kale wilts.
- Add Nutritional yeast and stir.
- Season to taste and serve as is or with crusty bread.
- Enjoy.
Have It Your Way
- Grain Swap: Use farro, quinoa, or rice instead of barley.
- Protein Boost: Add chickpeas or lentils for extra protein.
- Leafy Greens: Swap kale for spinach, Swiss chard, or collard greens.
- Gluten-Free: Replace barley with a gluten-free grain like quinoa.
- Spicy Twist: Add a pinch of red chili flakes for some heat
Nutritional Facts (Per Serving)
- Calories: ~420
- Protein: 12g
- Carbohydrates: 45g
- Fiber: 12g
- Fat: 7g
Health Benefits
- Rich in Fiber: Beans and barley promote digestive health and keep you feeling full.
- Nutrient-Packed: Kale is loaded with vitamins A, C, and K.
- Heart-Healthy: Olive oil and fiber-rich ingredients support cardiovascular health.
- Low in Fat: A wholesome option for maintaining a balanced diet.
Other Recipes You’ll Love
- Easy Tofu Udon Noodle Soup With Mushrooms and Vegetables
- Leek and Butter Bean Soup with Rosemary Croutons
- French Onion Soup
- Potato Leek Soup
- Roasted Tomato Soup with Crostini
A Bowl of Italy at Home
There’s something magical about sitting down to a bowl of this stew. It’s not just the flavors but the memories it evokes—of Tuscany, of quiet evenings by the fire, and of the joy of sharing a meal that feels like a warm hug.
We love how versatile and forgiving this recipe is, making it a staple in our meal rotation. Whether you’re hosting a dinner or simply looking for a healthy, satisfying dish, this stew will quickly earn a spot on your favorites list.
So, grab your ladle, a cozy sweater, and maybe a slice of crusty bread, and let this Tuscan-inspired dish transport you to the rolling hills of Italy. Buon appetito!
Tuscan Bean and Barley Stew with Kale
Ingredients
- 2 tbsp Extra Virgin Olive Oil
- 1 Large Onion chopped
- 1 large carrot diced
- 2 Celery Sticks diced
- 1 tbsp Garlic minced
- 1 tbsp Ginger grated
- 1 tbsp Fresh Rosemary fresh
- 1 tbsp Fresh Thyme fresh
- ¼ tsp Red Chili Flakes
- 1 tbsp Nutritional Yeast
- 14 oz Cannellini Beans drained
- ½ cup Pearl Barley
- 5 cups Vegetable Stock
- 4 cups Kale chopped
- Salt to taste
- Black Pepper ground
- Lemon Juice optional
Equipment
Instructions
- In a large pot, heat the olive oil and fry the onion over medium heat for 2 minutes until it softens slightly.
- Add the carrot and celery sticks and continue to fry for another 5 minutes, stirring occasionally, until they soften a bit.
- Next, add the garlic, ginger and cook for another 30 seconds until fragrant. Stir in the rosemary, thyme and chilli flakes and continue to cook for 1 minute, stirring occasionally.
- Add the cannellini beans and pearl barley to the pot, then pour the vegetable stock. Bring to a boil, lower the heat, and simmer for 25 minutes or until the pearl barley is done to your liking.
- Mix in the Kale and cook for another 3 minutes with a lid on until the kale wilts.
- Add Nutritional yeast and stir.
- Season to taste and serve as is or with crusty bread.
- Enjoy.
Notes
- Prep Ahead: Soak barley for faster cooking, or use quick-cooking barley.
- Freezer Friendly: Freeze leftovers for up to 3 months for a quick, reheatable meal.
- Finishing Touches: A drizzle of olive oil and a sprinkle of Parmesan (or vegan Parmesan) takes the dish to the next level.
- Serve With: Pair with crusty bread or a simple side salad for a complete meal.
Nutrition
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