Tuscan White Bean and Kale Stew
A comforting, savory stew made with creamy white beans, earthy kale, garlic, and fresh lemon. It provides a satisfying balance of plant protein and fiber for steady afternoon energy.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Measure out 1/2 tsp of olive oil…
- 01
Measure out 1/2 tsp of olive oil…
Measure out 1/2 tsp of olive oil and place it into a medium saucepan or Dutch oven over medium heat [350°F (175°C)].
Tap card to mark done - 02
Add 2 pcs of minced garlic cloves…
Add 2 pcs of minced garlic cloves to the pan. Cook for 1 to 2 minutes until fragrant and lightly golden, being careful not to let it burn.
Look for: fragrant and lightly golden, being careful not to let it burn
Tap card to mark done - 03
Pour 1 cup of vegetable broth into…
Pour 1 cup of vegetable broth into the pan, stirring to scrape up any browned garlic bits from the bottom.
Tap card to mark done - 04
Add 1 cup of cooked white beans…
Add 1 cup of cooked white beans and 1 cup of chopped kale to the liquid. Stir thoroughly to combine.
Tap card to mark done - 05
Bring the stew to a gentle simmer
Bring the stew to a gentle simmer, then reduce heat to low [220°F (104°C)], cover with a lid, and cook for 10 minutes until the kale is tender and soft.
Look for: the kale is tender and soft
Tap card to mark done - 06
Remove the pan from heat
Remove the pan from heat. Stir in 1 tbsp of fresh lemon juice and 1/2 tsp of extra virgin olive oil until fully integrated.
Look for: fully integrated
Tap card to mark done - 07
Season with 0
Season with 0.1g of sea salt and 0.1g of black pepper. Ladle into a bowl and serve warm. Store any extra in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download