Skillet Eggplant Kale and Beans
Brighten up your dinner table with this hearty and wholesome Skillet Eggplant Kale and Beans recipe! Savor the rich, earthy flavors of tender sautéed eggplant, nutrient-packed kale, and creamy white beans, all simmered together with aromatic garlic, onions, and a touch of red pepper flakes for subtle heat. Finished with a splash of zesty lemon juice and optional fresh parsley, this one-pan dish is as healthy as it is satisfying. Ready in just 35 minutes, it's perfect for busy weeknights and pairs beautifully with crusty bread or your favorite grain. Packed with plant-based protein and fiber, this vegetarian recipe is a delicious way to enjoy seasonal veggies while keeping cleanup to a minimum. Ideal for anyone looking for quick, nutrient-dense meals!
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Recipe Information
Ingredients
- 1 large eggplant
- 3 tablespoons extra virgin olive oil
- 1 medium yellow onion
- 3 garlic cloves
- 0.5 teaspoons crushed red pepper flakes
- 1 15-ounce can canned white beans (e.g., cannellini beans)
- 4 cups kale
- 0.5 cups vegetable broth
- 0.5 lemon
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley (optional)
Instructions
Begin by preparing the vegetables. Dice the eggplant into 1-inch cubes, finely dice the onion, mince the garlic, and de-stem and roughly chop the kale.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once hot, add the diced eggplant and a pinch of salt. Sauté for about 6-8 minutes, stirring occasionally, until the eggplant is softened and lightly browned. Remove the eggplant from the skillet and set it aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and cook for 3-4 minutes, until it becomes translucent.
Stir in the minced garlic and crushed red pepper flakes, cooking for another 1 minute until fragrant.
Drain and rinse the canned white beans. Add them to the skillet along with the cooked eggplant. Stir to combine.
Add the chopped kale to the skillet and pour in the vegetable broth. Cover the skillet with a lid and let everything cook for 5-7 minutes, or until the kale is wilted.
Remove the lid and squeeze the juice of half a lemon over the skillet. Season with salt and black pepper to taste, stirring to evenly distribute the flavors.
Remove from heat. Garnish with freshly chopped parsley if desired. Serve warm as a main dish or a side dish.
Nutrition Facts
Calories |
1038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.5 g | 61% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4769 mg | 207% | |
| Total Carbohydrate | 131.7 g | 48% | |
| Dietary Fiber | 47.6 g | 170% | |
| Total Sugars | 32.3 g | ||
| Protein | 36.4 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 580 mg | 45% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 3272 mg | 70% | |
*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.
