From blue zones to Tehachapi: A healthy, affordable weeknight stew packed with nutrition and flavor

Provided.

As we step into the first few weeks of 2025, I'm reflecting on the major change that I have experienced this past year, my journey into plant-based living. January 15 marks one year since I made a lifestyle leap, inspired by the Blue Zones, the regions where people live long, vibrant lives fueled by simple, plant-focused eating.

Incorporating more plant-based proteins like beans, lentils, nuts and seeds has transformed the way I cook, eat and live. Our plates have been filled with colorful veggies, whole grains and healthy fats, all while embracing mindful habits like enjoying smaller portions. These small changes have brought both health, energy and joy to our lives.

One dish that's become a favorite on chilly Tehachapi evenings is Garlicky Kale and White Bean Stew. It was inspired by a recipe in The Blue Zones Kitchen by Dan Buettner. It's hearty, comforting and packed with flavor: tender kale, creamy white beans and a delicious mix of garlic, onions and red pepper flakes brought to life with a splash of red wine vinegar. It is affordable, using pantry staples and its one-pot cooking makes it an easy and quick, weeknight winner. Served with toasted sourdough makes it the perfect winter meal.

This dish is also very adaptable! You can add potatoes or pasta to make it heartier, or swap kale for spinach, rainbow chard or beet greens. No matter how you make it, it's a nutritional powerhouse!

If you're curious about exploring plant-based eating a few nights a week, why not start now? The first few months of the new year are the perfect time to try something that could transform your health and bring joy to your table.

Here's to a healthier and delicious start of 2025!

To connect with Daniela on social media where she shares fun food facts, recipes, upcoming events and classes, you can find her on Instagram @thedanielaperegrina and on Facebook @dragonflydaniela (Daniela Peregrina) or you can email her at [email protected].

Ingredients:

• 2 tablespoons olive oil

• 1 medium yellow onion, finely diced

• 4-5 garlic cloves, minced

• 1/4 teaspoon red pepper flakes (optional for heat)

• 1 bunch of kale (about 6 cups, loosely packed), stems removed and leaves chopped

• 2 cans (15 oz each) white beans (such as cannellini or great northern), drained and rinsed

• 4 cups vegetable broth (low-sodium preferred)

• 1 teaspoon smoked paprika

• 1 teaspoon red wine vinegar (or lemon juice)

• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)

• Salt and black pepper to taste

For serving:

• Crusty bread, toasted

• Extra olive oil for drizzling on top

Instructions:

1. Sauté the aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook until softened, about 5 minutes. Stir in the garlic, red pepper flakes and thyme, cooking until fragrant, about 1 minute.

2. Mash the beans: In a small bowl, mash half of one can of beans using a fork. This will help thicken the stew and give it a creamier texture.

3. Cook the kale: Add the chopped kale to the pot and stir well. Cook for 4-5 minutes, allowing the kale to wilt slightly.

4. Build the stew: Add the mashed beans, whole beans, vegetable broth, smoked paprika and salt and pepper to taste. Stir to combine and bring to a gentle boil.

5. Simmer: Reduce the heat to low and let the stew simmer for 15-20 minutes, allowing the flavors to meld and the kale to become tender.

6. Finish: Stir in the red wine vinegar (or lemon juice), and taste the stew. Adjust seasoning with additional salt and black pepper if needed.

7. Serve: Ladle the stew into bowls, drizzle with a touch of olive oil and serve with toasted crusty bread for dipping.

Tips & Variations:

• Make it heartier: Add diced potatoes, cooked quinoa or pasta for extra substance.

• Swap greens: Try Swiss chard or spinach if kale isn’t your favorite.

• Garnish: Sprinkle with fresh parsley or Parmesan for a final touch.

This affordable, creamy, hearty stew is perfect for cozy nights and packed with healthy goodness!