Kale and White Beans
Savor the wholesome simplicity of this Kale and White Beans recipe, a delightful blend of tender greens and creamy legumes that's both nourishing and flavorful. This quick, one-pan dish brings together nutrient-packed fresh kale and protein-rich white beans, infused with the rich flavors of garlic, a hint of red chili flakes, and a zesty splash of lemon juice. Simmered in low-sodium vegetable broth, this vibrant recipe is a hearty yet healthy meal that’s ready in just 25 minutes, perfect for busy weeknights or meal prepping. Enjoy it as a satisfying side or a light main course, with an optional sprinkle of Parmesan cheese for an irresistible umami finish. Packed with protein, fiber, and bold flavors, this gluten-free, vegetarian recipe is sure to become a go-to in your kitchen.
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Ingredients
- 2 tablespoons Olive oil
- 4 Garlic cloves, minced
- 0.5 teaspoons Red chili flakes (optional)
- 8 cups Fresh kale, stems removed and leaves chopped
- 0.5 cups Low-sodium vegetable broth
- 15 ounces Canned white beans, drained and rinsed
- 1 tablespoon Lemon juice
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground black pepper
- 0.25 cups Grated Parmesan cheese (optional, for serving)
Directions
Step 1
Heat the olive oil in a large skillet or sauté pan over medium heat.
Step 2
Add the minced garlic and red chili flakes (if using). Sauté for about 1 minute, or until fragrant, being careful not to let the garlic burn.
Step 3
Add the chopped kale to the skillet. Stir well to coat the leaves in the garlic and oil.
Step 4
Pour in the vegetable broth and cover the skillet with a lid. Let the kale cook for 5-7 minutes, stirring occasionally, until it begins to wilt and soften.
Step 5
Add the white beans to the skillet. Stir to combine and cook for an additional 3-5 minutes, until the beans are warmed through.
Step 6
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.
Step 7
Serve warm, topped with grated Parmesan cheese if desired.
Nutrition Facts
| Serving size | (877.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 998.0 |
| Total Fat 48.3g | 0% |
| Saturated Fat 15.7g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 47.4mg | 0% |
| Sodium 2691.6mg | 0% |
| Total Carbohydrate 94.2g | 0% |
| Dietary Fiber 24.6g | 0% |
| Total Sugars 4.5g | |
| Protein 55.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1357.1mg | 0% |
| Iron 12.3mg | 0% |
| Potassium 2620.9mg | 0% |
Source of Calories