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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 Cooking Time

10

Ingredients
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
Ingredient List
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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 (3 cups) . Peel and mince the Garlic (1 clove) and set aside. Peel the remaining Garlic (3 cloves) and leave whole. Juice the Lemon (1) . Drain and rinse the Canned Cannellini White Kidney Beans (2 cups) .
Step 2
In a heavy dutch oven, heat Olive Oil (2 Tbsp) 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 tsp) , 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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