Cheesy Mashed White Beans with Kale Parmesan and a Fried Egg
Transform your weeknight dinner routine with this hearty and flavorful recipe for Cheesy Mashed White Beans with Kale, Parmesan, and a Fried Egg. Creamy cannellini beans are mashed to silky perfection with garlic and a splash of vegetable broth, then paired with tender sautéed kale for a nutritious boost. Folded with a generous sprinkle of Parmesan cheese, this dish offers a savory depth that’s perfectly complemented by the rich, golden yolk of a perfectly fried egg. A squeeze of fresh lemon adds a zesty finish, making each bite pop with brightness. Ready in just 30 minutes, this comforting, protein-packed meal is easy to prepare yet incredibly satisfying—ideal for cozy nights or quick, wholesome lunches. Keywords: cheesy mashed white beans, kale and parmesan recipe, fried egg dish, easy weeknight dinner, healthy comfort food.
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Recipe Information
Ingredients
- 400 grams cooked cannellini beans (or any white beans)
- 3 tablespoons olive oil
- 3 units garlic cloves
- 120 milliliters vegetable broth (or water)
- 120 grams fresh kale, stems removed and roughly chopped
- 30 grams grated Parmesan cheese
- 2 units large eggs
- 1 tablespoon butter
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper, freshly ground
- 0.25 teaspoons red pepper flakes (optional)
- 2 units lemon wedges
Instructions
Heat 2 tablespoons of olive oil in a medium skillet over medium heat.
Add the garlic cloves, minced, and sauté until fragrant, about 1-2 minutes. Be careful not to burn the garlic.
Add the cannellini beans to the skillet along with the vegetable broth, and cook for 5 minutes, stirring frequently. Use the back of a spoon to mash the beans to a creamy consistency. Season with 1/4 teaspoon salt and 1/8 teaspoon black pepper.
In a separate large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped kale and cook until wilted and tender, about 5 minutes. Season with a pinch of salt, pepper, and red pepper flakes, if using.
Stir the sautéed kale into the mashed white beans. Mix until well combined, then fold in the Parmesan cheese. Keep the mixture warm over low heat.
In the same large skillet you used for the kale, melt the butter over medium heat. Crack the eggs into the skillet and fry them to your desired doneness, about 3-4 minutes for a runny yolk or longer for a firm yolk. Sprinkle with a pinch of salt and pepper.
To serve, divide the mashed beans and kale mixture between two plates or bowls. Top each portion with a fried egg.
Serve with lemon wedges on the side for a bright, tangy kick. Enjoy your comforting and nutritious meal!
Nutrition Facts
Calories |
1382 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.7 g | 97% | |
| Saturated Fat | 22.5 g | 112% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 435 mg | 145% | |
| Sodium | 2232 mg | 97% | |
| Total Carbohydrate | 118.2 g | 43% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 4.2 g | ||
| Protein | 69.0 g | 138% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 1016 mg | 78% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 2871 mg | 61% | |
*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.
