Lemon, Kale & Bean Stew

Lemon, Kale & Bean Stew
Fat 12% Carbs 68% Protein 20%
Percent Calories

1 serving of lemon, kale & bean stew contains 295 Calories. The macronutrient breakdown is 68% carbs, 12% fat, and 20% protein. This is a good source of protein (27% of your Daily Value), fiber (56% of your Daily Value), and potassium (20% of your Daily Value).

4 servings
Prep Time
5 minutes
Cook Time
25 minutes



  1. Dice onion and saute until translucent in a large pan with oil. Add the garlic and cook for one or two minutes longer.
  2. Add the rosemary and cornstarch and stir well until the onions are coated.
  3. Add the broth very slowly, stirring as you go to avoid lumps (a few little ones won't hurt).
  4. Add the beans and stir over a medium heat until the broth starts to thicken (5 - 10 minutes).
  5. Add the kale. Cut the lemon in half and squeeze as much juice as you can into the pan, being careful not too get any seeds in the pot. Remove any seeds inside of the lemon halves and discard, then throw in the lemon halves into the pot, too. Cook until it is heated through and the kale has softened (about 10 minutes).
  6. Remove the lemon halves from the pan before serving and discard but be sure to squeeze them really well as you take them out to make the most of any remaining juice/flavor. Either use tongs or squeeze against the side of the pan with a spoon. Enjoy!

Nutrition Facts

For 1 serving of lemon, kale & bean stew (581g)

Nutrient Value %DV
Calories 295
Fats 4g 5%
Saturated fats 1g 3%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 1004mg 44%
Carbs 53g 19%
Net carbs 38g
Fiber 16g 56%
Sugar 2g
Protein 15g
Calcium 157mg 16%
Iron 6mg 70%
Potassium 924mg 20%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 18μg
Beta carotene 1986μg
Caffeine 0mg
Choline 3mg 1%
Copper 1mg 110%
Fluoride 0.3μg
Folate (B9) 175μg 44%
Lycopene 0μg
Magnesium 118mg 28%
Manganese 1mg 53%
Niacin 1mg 7%
Pantothenic acid 1mg 16%
Phosphorus 228mg 33%
Retinol 0μg
Riboflavin (B2) 0.1mg 9%
Selenium 12μg 22%
Theobromine 0mg
Thiamine 0.2mg 15%
Vitamin A IU 3370IU
Vitamin A 169μg 19%
Vitamin B12 0μg 0%
Vitamin B6 1mg 40%
Vitamin C 66mg 74%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 1mg 7%
Vitamin K 238μg 199%
Zinc 2mg 17%
Sugar 2g
Sucrose 0.3g
Glucose 4g
Fructose 0.3g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Saturated fats 1g 3%
Monounsaturated fats 2g
Polyunsaturated fats 1g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.1g
Glutamic acid 2g
Glycine 1g
Histidine 0.3g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 1g
Methionine 0.2g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.1g
Tyrosine 0.5g
Valine 1g

Similar Foods