Kale and White Beans Recipe

Looking for an easy Kale and White Beans recipe? Learn how to make Kale and White Beans using healthy ingredients.


Submitted by mspaminreno

Makes 4 servings



This is one of my favorite recipes. I use one bunch of kale; it may weigh less than 1 pound. I season with sea salt and fresh ground pepper. I'm using 1/2 cup as 2 ounces of asiago cheese. The tomatoes; onion and cheese all need to be sliced thinly. This makes 4 servings at 356 grams each = appx. 1 1/2 cups for 357 calories. (Serve with green salad and baguette for extra nutrients and calories)

Recipe Ingredients for Kale and White Beans

3/4 pound of fresh kale (one bunch)
3 Roma tomatoes - sliced thinly
6 garlic cloves - sliced thinly
1 medium onion - sliced thinly
4 tablespoons olive oil - divided
2 tablespoons balsamic vinegar
2 tablespoons brown sugar
1 teaspoon oregano
1 teaspoon thyme
15 oz white navy beans (drained and rinsed)
2 ounces asiago cheese - sliced thinly

Recipe Directions for Kale and White Beans

  1. Spray dutch oven with zero calorie/3 sec. vegetable spray; add 2 tablespoons olive oil and heat slowly in dutch oven; add the onion and garlic; do not let it burn

  2. Deveine and chop kale in large strips - set aside

  3. Add the 2 remaining tablespoons of olive oil; stir in the brown sugar, oregano, thyme, sea salt, and fresh ground pepper; stirring until all brown sugar has disappeared

  4. Stir in the chopped kale and let it wilt but not limp

  5. Stir in the drained and rinsed navy beans and the balsamic vinegar

  6. Lay the tomato slices on top

  7. Lay the thinly sliced asiago cheese on top of the tomatoes

  8. Cover the dutch oven and turn the heat off; let it steam for 5 minutes. Serve hot.

Categories

First Course, Main Dish, Side Dish

Nutrition Facts
Serving Size 355.9g
Amount Per Serving
Calories
357
Calories from Fat
166
% Daily Value*
Total Fat
18.4g
28%
Saturated Fat
4.5g
22%
Trans Fat
0.0g
Cholesterol
13mg
4%
Sodium
230mg
10%
Potassium
922mg
26%
Total Carbohydrates
37.4g
12%
Dietary Fiber
9.3g
37%
Sugars
8.1g
Protein
13.5g
Vitamin A 281% Vitamin C 196%
Calcium 32% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
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