Braised Kale with Black Beans and Tomatoes
Packed with vibrant flavors and nourishing ingredients, this Braised Kale with Black Beans and Tomatoes recipe is a hearty, plant-based dish that’s both comforting and nutrient-rich. Tender kale is simmered to perfection with protein-packed black beans, juicy diced tomatoes, and aromatic spices like smoked paprika and oregano, creating a savory medley with just the right amount of heat from crushed red pepper flakes. A finishing splash of fresh lemon juice adds a delightful zesty brightness, making it the perfect vegetarian side dish or main course when paired with rice, quinoa, or crusty bread. With just 15 minutes of prep time and minimal effort, this one-pot wonder is ideal for weeknight dinners and meal prep, offering a healthy and flavorful addition to your table.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 0.5 teaspoons crushed red pepper flakes
- 1 teaspoons smoked paprika
- 1 teaspoons dried oregano
- 14.5 ounces canned diced tomatoes
- 15 ounces canned black beans, drained and rinsed
- 1 cup vegetable broth
- 1 pound fresh kale, stems removed and leaves chopped
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh lemon juice
Instructions
Heat the olive oil in a large, deep skillet or Dutch oven over medium heat.
Add the diced onion and sauté for 4-5 minutes, or until softened and translucent.
Stir in the minced garlic, crushed red pepper flakes, smoked paprika, and dried oregano, cooking for an additional 1-2 minutes until fragrant.
Pour in the canned diced tomatoes (with their juices) and bring to a simmer.
Stir in the black beans and vegetable broth, mixing well to combine.
Add the chopped kale a handful at a time, stirring to incorporate and allowing it to wilt slightly with each addition.
Season with salt and black pepper, adjusting to taste.
Reduce the heat to low, cover, and let the mixture simmer for 15-20 minutes, stirring occasionally, until the kale is tender and the flavors meld together.
Remove from heat and stir in the fresh lemon juice for a bright, zesty finish.
Serve warm as a side dish or over rice, quinoa, or crusty bread for a complete meal.
Nutrition Facts
Calories |
1189 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.8 g | 63% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2054 mg | 89% | |
| Total Carbohydrate | 152.8 g | 56% | |
| Dietary Fiber | 47.1 g | 168% | |
| Total Sugars | 25.5 g | ||
| Protein | 54.4 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1380 mg | 106% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 4740 mg | 101% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
