A Tuscan-inspired stew of white beans, kale, and tomatoes simmered with garlic and rosemary. A fiber-rich, plant-based comfort food.
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Heat olive oil in a large pot over medium heat. Add diced onion and cook 4 minutes.
Add garlic and rosemary. Cook 1 minute until fragrant.
Add diced tomatoes, tomato paste, and chicken broth. Bring to a simmer.
Stir in drained white beans. Cook 15 minutes.
Add chopped kale and cook 5 minutes until wilted and tender.
Season with salt, pepper, and a drizzle of olive oil.
Serve in bowls with a sprinkle of parmesan if desired.
K2 is fat-soluble and directs calcium to bone (away from arteries). This meal's fat + calcium content benefits from K2's directional effect.
Calcium absorbs best in doses ≤500 mg with food. If this meal already supplies meaningful calcium, a smaller supplement dose is enough.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.