Kale and Cannellini Beans
Elevate your weeknight meals with this hearty and healthy Kale and Cannellini Beans recipe, a quick and flavorful dish packed with nutrient-dense ingredients and vibrant flavors. Tender kale is sautéed with aromatic garlic, diced onions, and a touch of red pepper flakes for subtle heat, then simmered in savory vegetable broth until perfectly wilted. Creamy cannellini beans add a hearty protein boost, while a splash of zesty lemon juice ties it all together with a bright, refreshing finish. Ready in just 30 minutes, this versatile dish shines as a savory side or a satisfying vegetarian main, especially when paired with crusty bread. For an extra layer of indulgence, sprinkle with grated Parmesan cheese. Perfect for anyone seeking a wholesome, Mediterranean-inspired recipe that's as comforting as it is nourishing!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 0.5 teaspoons red pepper flakes
- 1 cup vegetable broth
- 4 cups, chopped kale
- 1 15-ounce can, drained and rinsed cannellini beans
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoon lemon juice
- 0.25 cup, grated (optional) Parmesan cheese
Instructions
Heat the olive oil in a large skillet or sauté pan over medium heat.
Add the diced yellow onion and cook for 3-4 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic and red pepper flakes, cooking for 1 minute until fragrant.
Pour in the vegetable broth and bring it to a gentle simmer.
Add the chopped kale to the skillet and stir well to coat it in the broth. Cover the skillet and let the kale cook for 5-7 minutes, stirring occasionally, until wilted and tender.
Stir in the drained and rinsed cannellini beans. Cook for another 3-4 minutes to heat the beans through.
Season the mixture with salt and black pepper to taste.
Remove the skillet from heat and stir in the lemon juice for a bright, fresh finish.
If desired, sprinkle the dish with grated Parmesan cheese before serving for added richness.
Serve warm as a side dish or pair with crusty bread for a light, satisfying main course.
Nutrition Facts
Calories |
183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 612 mg | 27% | |
| Total Carbohydrate | 17.6 g | 6% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 2.3 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 159 mg | 12% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 428 mg | 9% | |
*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.
