Dinner · Beginner · 25 min

Kale potato white bean stew

Tender potatoes and white beans with shredded kale.

Hobvegan6 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

180 g Potato, skin onExplore this ingredient →
160 g Canned white beans, with their liquidWeigh beans with can liquid; this source is not drained solids.Explore this ingredient →
80 g Kale leaves, tough stems removedExplore this ingredient →
40 g Onion, peeledExplore this ingredient →
3 g Garlic, peeledExplore this ingredient →
5 g Olive oilExplore this ingredient →

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegan. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: None of the 14 listed allergens identified in the specified ingredients.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Saucepan with lid · Hob · Knife · Chopping board · Spoon · Measuring jug

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Scrub and dice potato into 1 cm cubes. Peel and chop onion and garlic; wash and shred kale without tough stems.
Soften onion in oil, add garlic, potato and 250 ml water. Cover and simmer until potato is tender.
Add white beans with their liquid and kale; simmer until kale is tender and the stew is hot throughout.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Energy414 kcal

Protein18.3 g

Dietary fibre15.5 g

Total sugars4.5 g

Total fat6.9 g

Carbohydrate (by difference)73.7 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate188.29 µg

Vitamin A (RAE)192.8 µg

Folate (DFE)188.29 µg DFE

Choline, total25.33 mgKnown subtotal · 1 ingredient value missing

Vitamin D (D2 + D3)0 µg

Retinol0 µg

Isoleucine0.78 g

Leucine1.3 g

Lysine1.2 g

Cystine0.2 g

Valine0.94 g

Arginine1.1 g

Histidine0.53 g

Aspartic acid2.5 g

Serine0.88 g

Total monounsaturated fatty acids3.8 g

Total polyunsaturated fatty acids1.4 g

Niacin3.1 mg

Pantothenic acid1.19 mg

Vitamin B-60.86 mg

Calcium356.28 mg

Potassium1,840.28 mg

Zinc2.75 mg

Water363.8 g

Iron7.69 mg

Magnesium154.15 mg

Phosphorus308.39 mg

Sodium599.41 mg

Copper0.64 mg

Manganese1.94 mg

Vitamin C114.08 mg

Thiamin0.41 mg

Riboflavin0.41 mg

Folate, total188.29 µg

Vitamin B-120 µg

Tryptophan0.21 g

Threonine0.73 g

Methionine0.26 g

Phenylalanine0.91 g

Tyrosine0.5 g

Alanine0.73 g

Glutamic acid2.8 g

Glycine0.68 g

Proline0.75 g

Cholesterol0 mg

Total saturated fatty acids1 g

Alpha-tocopherol2.54 mg

Vitamin K (phylloquinone)323.46 µg

Beta-carotene2,298.35 µg

DHA0 gKnown subtotal · 1 ingredient value missing

EPA0 gKnown subtotal · 1 ingredient value missing

Total trans fatty acids0 gKnown subtotal · 1 ingredient value missing

Selenium4.63 µg

Sucrose0.85 gKnown subtotal · 3 ingredient values missing

Glucose1.7 gKnown subtotal · 3 ingredient values missing

Maltose0 gKnown subtotal · 3 ingredient values missing

Fructose1.3 gKnown subtotal · 3 ingredient values missing

Lactose0 gKnown subtotal · 3 ingredient values missing

ALANot reported

Fluoride0.44 µgKnown subtotal · 5 ingredient values missing

Starch27.5 gKnown subtotal · 4 ingredient values missing

Linoleic acidNot reported

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Potato, skin on — FDC 170026Potatoes, flesh and skin, raw
Canned white beans, with their liquid — FDC 175204Beans, white, mature seeds, canned
Kale leaves, tough stems removed — FDC 168421Kale, raw
Onion, peeled — FDC 170000Onions, raw
Garlic, peeled — FDC 169230Garlic, raw
Olive oil — FDC 171413Oil, olive, salad or cooking

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.