How to Easily Prepare Delightful Italian Kale Recipes

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Christina Flores

· 2 min read

Healthy Italian Kale Recipes

Prep Time: 15 minutes

Cook Time: 30 minutes

Additional Time: 10 minutes

Total Time: 55 minutes

Servings: 4


  • 1 bunch of kale, stems removed and leaves chopped
  • 2 tablespoons olive oil
  • 3 cloves of garlic, minced
  • 1 onion, diced
  • 1 can (15 oz) diced tomatoes
  • 1 cup cooked white beans or chickpeas
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes (optional)
  • Salt and black pepper to taste

Steps to Cook:

  1. Prepare the Kale:

    • Rinse the kale leaves and remove the tough stems. Chop the leaves into bite-sized pieces.
  2. Sauté the Aromatics:

    • Heat the olive oil in a large skillet or saucepan over medium heat.
    • Add the minced garlic and diced onion. Sauté for 2-3 minutes, stirring occasionally, until the onion is translucent.
  3. Add the Kale:

    • Add the chopped kale to the skillet. Sauté for 5-7 minutes, stirring frequently, until the kale is wilted and tender.
  4. Stew the Kale:

    • Pour in the can of diced tomatoes, including the juices.
    • Add the cooked white beans or chickpeas.
    • Sprinkle in the dried oregano and red pepper flakes (if using).
    • Season with salt and black pepper to taste.
    • Bring the mixture to a simmer and let it cook for 15-20 minutes, stirring occasionally, until the flavors have melded and the kale is very tender.
  5. Finish and Serve:

    • Remove the skillet from heat and stir in the grated Parmesan cheese.
    • Taste and adjust seasoning if necessary.
    • Serve the Italian kale stew hot, garnished with additional Parmesan cheese if desired.

Cook’s Note:

  • For a heartier meal, you can serve the Italian kale stew over cooked whole grains, such as quinoa, farro, or brown rice.
  • If you prefer a creamier texture, you can add a tablespoon or two of heavy cream or plain Greek yogurt to the stew before serving.
  • Leftover Italian kale stew can be stored in an airtight container in the refrigerator for up to 4 days. Reheat gently before serving.
  • This recipe can be easily adapted to use different types of beans, such as cannellini beans, kidney beans, or even lentils.
  • For a spicier version, increase the amount of red pepper flakes or add a diced jalapeño pepper.
  • Feel free to experiment with different Italian herbs, such as basil, thyme, or rosemary, to customize the flavor profile.

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About Christina Flores

Hi, I am Christina Flores, author of I'm passionate about creating delicious and nutritious recipes to help people lead healthier lives. Join me on this culinary journey as we explore the world of healthy eating together!