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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Recipe Information
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)
Instructions
Heat the olive oil in a large skillet or sauté pan over medium heat.
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.
Add the chopped kale to the skillet. Stir well to coat the leaves in the garlic and oil.
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.
Add the white beans to the skillet. Stir to combine and cook for an additional 3-5 minutes, until the beans are warmed through.
Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.
Serve warm, topped with grated Parmesan cheese if desired.
Nutrition Facts
Calories |
220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 514 mg | 22% | |
| Total Carbohydrate | 23.8 g | 9% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 1.3 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 263 mg | 20% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 667 mg | 14% | |
*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.
