Not Eating Enough Fiber? Try This Hearty White Bean Stew

If you’re constipated, gaining weight or have high cholesterol, there’s a good chance you’re not eating enough fiber. Nearly 95% of Americans are not getting the optimal amount of fiber, which means they are missing out on major health benefits. From maintaining a healthy weight, lowering cholesterol to improving bowel health, there are many reasons to up your fiber intake. Eating more vegetables and legumes — like in the stew recipe below — is a great start.

Each serving of this white bean and kale stew contains 15 grams of fiber. For more recipes and information, visit the Fiber Fourteen site.

Yields 4 servings

White Bean Stew with Sweet Potatoes and Kale
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  • 3 tablespoons extra-virgin olive oil
  • 2 small yellow onions (3/4 pound), peeled and diced small (2 cups)
  • 4 medium carrots (3/4 pound), peeled and diced small (2 cups)
  • 6 large celery stalks (1/2 pound), diced small (2 cups)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon ground cumin
  • 1/8 teaspoon crushed red pepper flakes
  • 3 large sprigs fresh thyme
  • 1 large sweet potato (1 pound), peeled and diced medium
  • 1 (14.5 ounce) can diced fire roasted tomatoes
  • 4 cups vegetable stock
  • 1 (15.5 ounce) can cannellini beans, rinsed and drained
  • 1/3 pound dinosaur (lacinato) or curly kale leaves, stems discarded, chopped roughly (4 packed cups)
  • 1 tablespoon sherry vinegar


  1. Add the olive oil, onions, carrots and celery to a small pot and set over medium heat. Season with salt and pepper and cook for 10 to 15 minutes, stirring occasionally, until the vegetables begin to soften and lightly caramelize.
  2. Add the cumin and red pepper flakes. Stir to combine and cook for 1 minute.
  3. Add the thyme, sweet potato, tomatoes, stock, beans and kale. Stir.
  4. Turn heat to high and bring to a boil, then reduce heat to low and simmer for approximately 35 to 40 minutes, covered, stirring occasionally, until the sweet potatoes are cooked through and kale is tender.
  5. Remove from the heat and stir in the vinegar. Discard the thyme sprigs. Adjust the seasoning with salt and pepper.

Fiber Fourteen is the passion project of Nathan Lyon, an Emmy-nominated ‘Outstanding Culinary Host,’ acclaimed cookbook Author and classically-trained Chef with a Health Science background and Sarah Forman, a Recipe Developer, Recipe Tester and Project Manager. Both Nathan and Sarah are Blue Ribbon Task Force Members and Sustainable Seafood Ambassadors with the Monterey Bay Aquarium. They have also cooked for and spoken at numerous health events and conferences over the years. The two have been a dynamic duo in and out of the kitchen for the last 7 years.


natasha p
Past Member 1 months ago

sounds good!

Rob Chloe Sam N
Rob Chloe Sam N2 months ago

Looks really nice, Thanks for sharing this.

Virgene L
Virgene L2 months ago

Looks and sounds good. I'll just have to adjust it for things I can eat, as opposed to the sweet potatoe, Kale and celery that I can't. That will be butternut squash, zucchini and mushroom. Just as good I'm sure. Thanks!

Barbara M
Barbara M2 months ago

thank you for sharing

Glennis W
Glennis W2 months ago

Thank you for caring and sharing.

Glennis W
Glennis W2 months ago

Very informative Thank you for caring and sharing.

Glennis W
Glennis W2 months ago

Great information and advice Thank you for caring and sharing.

Glennis W
Glennis W2 months ago

Very interesting article Thank you for caring and sharing.

Patrice Z
Patrice Z2 months ago

This sounds really good. Thanks for sharing.

Janis K
Janis K2 months ago

Thanks for sharing.