High-Fibre Butter Bean & Kale Recipe
3 min read

High-Fibre Butter Bean & Kale Recipe
A comforting, high-fibre recipe that's ready in under 30 minutes.
Some recipes become instant favourites, and this is definitely one of ours.
Creamy butter beans, garlic, tomatoes, leafy greens and plenty of Parmigiano come together to create a comforting, nourishing meal that's packed with flavour. It's the perfect midweek dinner, easy enough for busy evenings but delicious enough to serve to friends.

The star of the show - Butter beans or which ever beans you have to hand.
They're wonderfully creamy, incredibly versatile and one of the easiest ways to increase your fibre intake without even thinking about it.

Recipe: Serves 4

Ingredients

  • 2 tbsp extra virgin olive oil
  • 6 cloves garlic, minced
  • 250g cherry tomatoes (or 1 tin chopped tomatoes)
  • 1 tsp dried oregano
  • Chilli flakes, to taste
  • 1½ cups vegetable stock
  • 2 x 400g tins butter beans (or 1 jar Bold Bean Co Queen Butter Beans, use stock as this has a great flavour)
  • 1 tsp cream cheese (or vegan alternative)
  • 2 cups fresh kale or spinach
  • Fresh basil (optional)
  • 1 cup finely grated Parmigiano Reggiano
  • Sea salt & freshly ground black pepper

Method

  1. Heat the olive oil in a large pan over a medium heat.
  2. Add the garlic and cook for 1–2 minutes until fragrant.
  3. Stir in the tomatoes, oregano and chilli flakes, cooking until the tomatoes begin to soften.
  4. Pour in the vegetable stock and add the butter beans.
  5. Simmer gently for around 10 minutes.
  6. Stir through the cream cheese until melted.
  7. Add the kale or spinach and cook until just wilted.
  8. Finish with the grated Parmigiano and season to taste.
Serve with crusty sourdough or enjoy just as it is.


Why fibre matters

Fibre is one of the most overlooked nutrients in our diets.
In fact, most adults in the UK don't eat enough, despite recommendations to aim for 30g per day.
Unlike protein or carbohydrates, fibre isn't digested by the body. Instead, it travels to the large intestine where it becomes food for the beneficial bacteria that make up your gut microbiome.
These bacteria ferment certain fibres, producing short-chain fatty acids that help support the gut lining and contribute to a healthy digestive environment.
Eating more fibre has also been linked with supporting digestive health and helping you feel fuller for longer as part of a balanced diet.


Why butter beans?
Butter beans are an easy ingredient to keep in the cupboard and offer far more than just great flavour.

They're naturally rich in:
✅ Fibre
✅ Plant-based protein
✅ Complex carbohydrates
✅ Iron
✅ Potassium
✅ Folate

Their creamy texture also makes them a brilliant alternative to heavier comfort foods, creating satisfying meals without the need for lots of cream.
Using Bold Bean Co Queen Butter Beans takes this recipe up another level. They're beautifully creamy and packed in their own cooking stock, giving the finished dish an even richer flavour.

Tip if you have kids:
I take a couple of small portions out before I add the chilli flakes and kale and my kids love it! Winner -  meal for the whole family done!

 
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