The Vegan White Beans with Kale is a tasty meal and contains 255 kcal per serving. Prepare this meal in just 30 minutes. Serve this dish at lunches, feasts, holidays, functions, events, festivals, or get-togethers. It contains olive oil, onion, garlic, white beans, kale, vegetable broth, dried thyme, oregano, smoked paprika, black pepper, lemon juice, parsley, salt, and red pepper flakes. We may pair this meal with crusty artisan bread, sourdough toast, farro, quinoa, garlic spaghetti, cucumber tomato salad, barley, whole wheat pasta, steamed broccoli, or vegan Parmesan. Keep the Vegan White Beans with Kale in the refrigerator for 4 days.
STATS:
- Total Time: 30 minutes
- Course: Main
- Diet: Vegan
- Serving Size: 1½ cups
- Cooking Time: 20 minutes
- Servings: 4
- Calories: 255 kcal
- Preparation Time: 10 minutes
- Cuisine: Mediterranean
EQUIPMENT:
- Large skillet
- Wooden spoon
- Measuring spoons
- Colander
- Citrus juicer
- Knife
- Cutting board
- Measuring cups
INGREDIENTS:
- Two cans white beans
- 1 medium diced onion
- Half tsp smoked paprika
- 4 minced garlic cloves
- 2 tbsp olive oil
- Quarter tsp black pepper
- 5 cups chopped kale
- 1 cup vegetable broth
- Half tsp dried oregano
- 1 tsp dried thyme
- Half tsp salt
- 1 tbsp lemon juice
- Half tsp red pepper flakes
- 1 tbsp chopped parsley
INGREDIENT NOTES:
OLIVE OIL:
- It makes the onions and garlic soft while giving a rich taste to the dish. Olive oil coats the beans with seasoning evenly. You may use any neutral cooking oil as per your preference.
WHITE BEANS:
- They give creamy filling and fiber to the recipe. You may use cooked dried beans as an alternative.
KALE:
- Kale gives color and texture to the dish. Curly kale or lacinato kale are good choices for this recipe. You may use Swiss chard if kale is not available.
VEGETABLE BROTH:
- It keeps the beans moist and makes the flavorful sauce. Low-sodium broth gives less salt content in the recipe. You may use water with a vegetable bouillon cube as a substitute.
INSTRUCTIONS:
- First, warm the olive oil in the skillet over a moderate flame.
- Cook garlic for 30 seconds then diced onion in the oil for 5 minutes.
- Add white beans, vegetable broth, thyme, oregano, salt, paprika, and black pepper.
- Simmer the ingredients gently and include one handful of kale, then cover the pan.
- Cook the ingredients for ten minutes, then uncover the pan and add in the lemon juice.
- Lastly, adjust the seasoning, then sprinkle with fresh parsley and red pepper flakes.
SERVING SUGGESTIONS:
BREAD:
- Crusty Artisan Bread
- Garlic Bread
- Whole Wheat Bread
- Sourdough Toast
GRAINS:
- Brown Rice
- Quinoa
- Farro
- Barley
- Couscous
PASTA:
- Whole Wheat Pasta
- Lemon Orzo
- Garlic Spaghetti
VEGETABLES:
- Roasted Carrots
- Roasted Brussels Sprouts
- Grilled Zucchini
- Roasted Sweet Potatoes
- Steamed Broccoli
SALADS:
- Cucumber Tomato Salad
- Mixed Green Salad
- Mediterranean Salad
- Arugula Salad
TOPPINGS:
- Vegan Parmesan
- Toasted Pumpkin Seeds
- Fresh Herbs
- Lemon Wedges
TIPS:
- Massage the Kale well, then cook to get a softer texture.
- Include extra broth if you want a soupier consistency in the recipe.
- Mix fresh herbs, then serve the dish for best taste.
- Low-sodium beans and broth give a better salt level.
STORAGE INFORMATION:
FRIDGE:
- Store the dish in the box for 4 days.
FREEZER:
- Include the meal in the vessel to freeze for 90 days.
FAQs:
Are dried beans good to include in this recipe?
- Yes, but cook the dried beans well, then include them in the recipe.
Does this dish contain gluten?
- No, if you use gluten-free vegetable broth in this dish.
How can I make this recipe spicy?
- Yes, you may add red pepper flakes as per your preference.
Can I make this dish earlier than the required time?
- Yes, it is good to keep for later use.
NUTRITIONAL INFORMATION:
Net Carbs: 24 grams
Iron: 0.005 g
Total Carbs: 34 grams
Vitamin A: 7,850 IU
Fiber: 10 g
Calcium: 0.16 grams
Protein: 12 g
Sodium: 0.42 grams
Calories: 255 kcal
Potassium: 0.78 g
