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RECIPE
10 INGREDIENTS5 STEPS25MIN

Braised Kale with White Beans and Tomato

5.0
2 Ratings
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Garlic & Zest
Whether you hunger for healthy, fresh fare, or char-grilled "man-food", light sweets or decadent treats -- you'll find those here. Satisfying food.
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This hearty braise of kale, grape tomatoes and cannellini beans has a deep flavor and belly warming satisfaction that is perfectly paired with grilled chicken, pork tnederloin, or pork chops.

25MIN

Total Time
Garlic & Zest
Whether you hunger for healthy, fresh fare, or char-grilled "man-food", light sweets or decadent treats -- you'll find those here. Satisfying food.
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Ingredients
US / METRIC
Servings:
4
Serves 4
2 Tbsp
3 cloves
Garlic , peeled
1 clove
Garlic , minced, peeled
3 cups
Kale , roughly chopped, de-stemmed
3/4 cup
Vegetable Stock
1/4 tsp
Crushed Red Pepper Flakes
2 cups
Canned Cannellini White Kidney Beans , rinsed, drained
to taste
Salt and Pepper
1
Lemon , juiced
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Nutrition Per Serving
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CALORIES
194
FAT
8.4 g
PROTEIN
8.2 g
CARBS
25.9 g

Directions

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Step 1
Destem and roughly chop the Kale (0.5 pound). Peel and mince the Garlic (1 clove) and set aside. Peel the remaining Garlic (3 clove) and leave whole. Juice the Lemon (1). Drain and rinse the Canned Cannellini White Kidney Beans (14 ounce).
Step 2
In a heavy dutch oven, heat Olive Oil (2 tablespoon) over medium heat. When oil starts to glisten and shimmer, add whole, peeled cloves of garlic. Simmer for 3-4 minutes until fragrant and golden brown. Remove and discard the garlic cloves.
Step 3
Add kale to the pot and 1/3 of the Vegetable Stock (3/4 cup). Cover with a lid, and braise the kale for 2-3 minutes, until wilted. Then add Crushed Red Pepper Flakes (1/4 teaspoon), Grape Tomatoes (1 cup), minced garlic, and another 1/3 of the vegetable stock.
Step 4
Stir to combine. Cover tightly with a lid and cook for 3-4 minutes, until tomatoes start to split and give up their juices. Stir in the cannellini beans, remaining vegetable stock, and Salt and Pepper (to taste)
Step 5
Return the lid to the pot and cook for an additional 3-4 minutes. Remove the pot from the heat. Add lemon into the braise and serve. Enjoy!

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Nutrition Per Serving
Calories
194
% Daily Value*
Fat
8.4 g
11%
Saturated Fat
1.1 g
6%
Trans Fat
0.0 g
--
Cholesterol
0.0 mg
0%
Carbohydrates
25.9 g
9%
Fiber
8.2 g
29%
Sugars
3.8 g
--
Protein
8.2 g
16%
Sodium
339.0 mg
15%
Vitamin D
--
--
Calcium
207.9 mg
16%
Iron
2.5 mg
14%
Potassium
254.7 mg
5%
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