Tuscan Bean and Chicken Stew with Kale and Farro is a warm, satisfying dish inspired by the rich food traditions of Tuscany, Italy. This rustic stew is packed with white beans, tender chunks of chicken, hearty kale, and nutty farro. It’s a one-pot meal that brings bold flavor and balanced nutrition to your table. Ready in just under an hour, it’s ideal for weeknight dinners or cozy weekend meals.
What is Tuscan Bean and Chicken Stew?
This stew brings together traditional Tuscan ingredients known for their simplicity and health benefits. Tuscan cuisine often features legumes, leafy greens, whole grains, and lean proteins—making this dish perfect for those looking to eat more wholesome meals. With every spoonful, you’ll enjoy a mix of textures and earthly flavors, complemented by garlic, rosemary, and a rich tomato base.
Health Benefits and Precautions
The ingredients in this stew offer many nutritional benefits. White beans are a great source of fiber and plant-based protein. They help support digestion and can aid in maintaining stable blood sugar levels. Chicken breast adds lean protein, which helps build muscle and keeps you feeling full longer. Kale is packed with vitamins A, C, and K, along with antioxidants that support immune health. Farro, an ancient grain, provides complex carbohydrates and is rich in fiber and iron.
However, if you have food sensitivities, keep the following precautions in mind:
- Farro contains gluten, so it’s not suitable for those with celiac disease or gluten intolerance.
- Beans can cause bloating in some people, especially when not cooked thoroughly.
- If using canned beans, choose a low-sodium variety and rinse them before adding to the stew to reduce sodium intake.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 teaspoon dried rosemary (or 1 tablespoon fresh, chopped)
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- 1 tablespoon tomato paste
- 4 cups low-sodium chicken broth
- 1 (15-ounce) can white beans, drained and rinsed
- 3/4 cup farro, rinsed
- 4 cups chopped kale (about 1 small bunch, stems removed)
- 1 (14.5-ounce) can diced tomatoes
- Grated Parmesan cheese for serving (optional)
Instructions
Step 1: Cook the Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for about 5 minutes until softened. Stir in the garlic and sauté for another 1 minute, until fragrant.
Step 2: Brown the Chicken
Add the chicken pieces to the pot. Season with rosemary, thyme, salt, and pepper. Cook for 5–7 minutes until lightly browned, stirring occasionally so the chicken cooks evenly. It doesn’t need to be fully cooked yet.
Step 3: Add Tomato Paste and Simmer
Stir in the tomato paste and cook for 1 minute. Then add the chicken broth, diced tomatoes with their juice, white beans, and farro. Bring the stew to a boil, then reduce the heat to a simmer. Cover the pot and cook for 25 to 30 minutes, or until the farro is tender.
Step 4: Add Kale and Finish Cooking
Stir in the chopped kale and cook uncovered for another 5 to 10 minutes, until the kale is wilted and the chicken is fully cooked through. Taste and adjust seasoning as needed.
Step 5: Serve and Enjoy
Ladle the hot stew into bowls. Top with grated Parmesan cheese if desired, and serve with a slice of crusty whole-grain bread for a truly comforting meal.
Final Thoughts
This Tuscan Bean and Chicken Stew with Kale and Farro is a hearty and healthy meal you’ll want to make again and again. It boasts nutritional benefits, balanced flavors, and is easy to customize with seasonal vegetables or your favorite herbs. Make a big batch and store leftovers for up to 3 days in the fridge or freeze for longer storage. Whether you’re looking for a quick family dinner or a meal prep solution, this stew hits the spot.
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