Christian Health, Christian Fitness, Christian Wellbeing, Christian Retreats

Bone Boosting Bean and Kale Stew

This hearty yet healthy stew is packed with bone-friendly nutrients, including calcium, protein, magnesium, potassium, and vitamin K. It’s easy to make, comforting, and a delicious way to nourish your skeleton!

Prep: 10 min

Cook: 25 mins

Level: Beginner

Makes: 4 portions

Allergen info: nuts

Ingredients

  • 1 tbsp olive oil

  • 1 small onion, finely chopped

  • 2 cloves garlic, crushed

  • 2 medium carrots, diced

  • 1 tin (400g) chopped tomatoes

  • 1 tin (400g) white beans (butter beans or cannellini), drained & rinsed

  • 500ml vegetable stock

  • 100g kale, chopped

  • 1 tsp dried oregano

  • ½ tsp smoked paprika

  • Juice of ½ a lemon (for vitamin C to aid calcium absorption)

  • 1 tbsp ground almonds (optional, for extra calcium)

Method

  • Heat the olive oil in a large pan over medium heat. Add the onion and carrots, cooking for 5 minutes until softened. Stir in the garlic and cook for another minute.

  • Pour in the chopped tomatoes, white beans, stock, oregano, and smoked paprika. Bring to a gentle simmer and cook for 15 minutes, stirring occasionally.

  • Stir in the chopped kale and simmer for another 5 minutes until softened. Add lemon juice and season if required.

  • For an extra calcium boost, sprinkle ground almonds on top before serving. Enjoy with a slice of wholegrain bread or rice.

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