Sauteed kale with cannellini beans is a delicious and healthy dish that is easy to make. It is a great way to get your daily dose of greens and protein, and it can be served as a side dish or main course. The combination of kale and cannellini beans creates a hearty and flavorful dish that is both satisfying and nutritious. This recipe is a great way to enjoy the benefits of these healthy ingredients and is sure to become a favorite in your kitchen.
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KALE WITH CANNELLINI BEANS
I found this recipe in Deborah Madison's book Vegetarian Cooking for Everyone. I used it as part of a meal that i was creating that needed to contain 45 or fewer carbs. My guests, one of whom who does not like kale, loved the mixture of the beans and the kale and really enjoyed this dish. Next time, I might make some croutons to sprinkle on top of it as well to give it a bit of crunch.
Provided by Inspiritual
Categories Greens
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Simmer the kale in salted water until tender, 7-10 minutes.
- Drain, reserving the cooking water, and chop the leaves.
- In a large skillet, saute the onion in the oil with the garlic, pepper flakes, and rosemary for about 3 minutes. Add the wine and cook until reduced to a syrupy sauce.
- Add the beans, kale, and enough of the cooking water to keep the mixture loose.
- Heat through, taste for salt and season with pepper and a dusting of Parmesan cheese.
Nutrition Facts : Calories 257.5, Fat 6.6, SaturatedFat 0.9, Sodium 80, Carbohydrate 37, Fiber 8.1, Sugar 1.3, Protein 12.5
SAUTEED KALE WITH CANNELLINI BEANS
This can be served on its own as a side dish, or over rice as a main dish. It is vegan, gluten-free, and sugar free.
Provided by Ex-Pat Mama
Categories Greens
Time 30m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- In a large skillet or wok heat the oil. Add the garlic and chili and sauté for about a minute.
- Add the kale in large handfuls - add a handful, stir it until it begins to wilt and then add the next handful, and so on.
- Pour the vegetable broth over all. Stir and simmer until the broth is almost completely boiled away - approximately 10 minutes.
- Add the beans and gently stir through until heated.
- Serve immediately.
SAUTEED KALE WITH GARLIC
Provided by Food Network Kitchen
Categories side-dish
Time 20m
Yield 4 servings
Number Of Ingredients 0
Steps:
- Cook 5 sliced garlic cloves in 1/4 cup olive oil in a pot over medium-low heat until sizzling, 1 minute. Add 1 pound chopped kale and stir until wilted, 3 to 5 minutes. Increase the heat to medium. Add 2 tablespoons cider vinegar, 1/2 teaspoon kosher salt and a pinch of red pepper flakes. Cook, stirring, until tender, 5 minutes.
WHITE BEANS AND KALE
Simmer kale and cannellini with lemon zest and serve with fresh herbs.
Provided by Food Network Kitchen
Time 30m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Heat the oil in a large skillet over medium-high heat. Add the kale and cook, stirring occasionally, until wilted, about 3 minutes. Stir in the beans with the liquid from the can, lemon zest, 2 cups water and a generous pinch each of salt and pepper. Bring to a simmer and continue to cook, stirring occasionally until the liquid has reduced and the kale is tender, 10 to 12 minutes.
- Transfer the kale and beans to a serving bowl. Scatter the parsley and chives over the top and serve with lemon wedges.
- Copyright 2016 Television Food Network, G.P. All rights reserved
KALE AND CANNELLINI SOUP
Provided by Ivy Manning
Categories Soup/Stew Bean Kale Fall Bon Appétit
Yield Makes 4 main-course servings
Number Of Ingredients 11
Steps:
- Heat oil in large pot over medium heat. Add carrot and celery; sauté until starting to soften, about 5 minutes. Add cooking liquid, beans, tomatoes with juice, 3 tablespoons cheese, garlic, and Italian seasoning.
- Simmer, uncovered, 30 minutes. Puree 2 cups soup in blender. Return puree to pot. Ladle soup into bowls; top with toasts. Drizzle truffle oil over; sprinkle with cheese.
SAUTEED GREENS WITH CANNELLINI BEANS AND GARLIC
A great side, but also a nice vegetarian dinner when made with vegetable broth and served over rice.
Provided by Molly Stevens
Categories Garlic Side Sauté Vegetarian Low Cal High Fiber Low Sodium Dinner Kale Spinach Legume Spring Summer Healthy Low Cholesterol Mustard Greens Potluck Bon Appétit
Number Of Ingredients 7
Steps:
- Heat 4 tablespoons oil in large nonstick skillet over medium heat. Add garlic and dried crushed pepper; stir until garlic is pale golden, about 1 minute. Add greens by large handfuls; stir just until beginning to wilt before adding more, tossing with tongs to coat with oil.
- Add 1 cup broth, cover, and simmer until greens are just tender, adding more broth by tablespoonfuls if dry, 1 to 10 minutes, depending on type of greens. Add beans; simmer uncovered until beans are heated through and liquid is almost absorbed, about 2 minutes. Stir in 1 teaspoon vinegar. Season with salt and pepper, and more vinegar if desired; drizzle with remaining 1 tablespoon oil and serve.
CANNELLINI BEAN WITH FLAT LEAF KALE
All ingredients come from the freezer or the refrigerator and are assembled at time of use. Freshly cooked beans are better than the canned variety so have some on hand always, all beans work well for this wonderful soup! Ladle into your nicest soup plate, find a warm cozy place to sit and sip your soup.
Provided by MARIGOLD
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Kale Soup Recipes
Time 12m
Yield 2
Number Of Ingredients 8
Steps:
- In a saucepan, place the cannellini beans, garlic, sausage, onion and kale with just enough water to cover. Season with 2 teaspoons of parsley, thyme and salt and pepper if desired. Bring to a boil and cook until vegetables are tender. Serve immediately garnished with Parmesan cheese and remaining fresh parsley.
Nutrition Facts : Calories 223.7 calories, Carbohydrate 24.2 g, Cholesterol 20.9 mg, Fat 9.2 g, Fiber 6 g, Protein 10.8 g, SaturatedFat 3.1 g, Sodium 579.5 mg, Sugar 1.2 g
KOHLRABI, KALE, MUSHROOM, AND BEAN SAUTE
This is a great dish for those with a CSA who want new ways to cook with kale or kohlrabi.
Provided by steve&kim
Categories Everyday Cooking
Time 25m
Yield 2
Number Of Ingredients 9
Steps:
- Heat oil in a 12-inch saute pan over medium-high heat. Add garlic and red pepper flakes; saute until fragrant, about 30 seconds. Add kale to the pan and toss.
- Pour in broth and reduce heat to medium. Add kohlrabi, cover, and cook until tender, 5 to 7 minutes.
- Add beans and mushrooms to the pan. Increase heat to medium-high and cook until excess liquid has evaporated and mushrooms are tender, 5 to 7 minutes more. Season with salt and pepper.
Nutrition Facts : Calories 491.8 calories, Carbohydrate 70.6 g, Cholesterol 3 mg, Fat 16.7 g, Fiber 20.3 g, Protein 22.9 g, SaturatedFat 2.2 g, Sodium 1230.6 mg, Sugar 7.4 g
Tips:
- Choose the right kale: Look for fresh, tender kale with dark, leafy greens. Avoid kale that is wilted or has yellow or brown spots.
- Wash the kale thoroughly: Kale can be gritty, so it's important to wash it thoroughly before cooking. Rinse the kale under cold water and shake it dry.
- Remove the stems from the kale: The stems of the kale are tough and fibrous, so it's best to remove them before cooking. To do this, hold the kale leaf by the stem and use your other hand to strip the leaves off the stem.
- Chop the kale into bite-sized pieces: Once the kale is washed and stemmed, chop it into bite-sized pieces. This will help it cook evenly.
- Use a large skillet or sauté pan: Kale cooks down a lot, so it's important to use a large skillet or sauté pan. This will give the kale plenty of room to cook without overcrowding.
- Don't overcrowd the pan: When cooking kale, it's important to not overcrowd the pan. If the pan is too crowded, the kale will steam instead of sautéing.
- Cook the kale over medium heat: Kale should be cooked over medium heat. This will help it cook evenly without burning.
- Season the kale with salt and pepper: Season the kale with salt and pepper to taste. You can also add other seasonings, such as garlic powder, onion powder, or paprika.
- Cook the kale until it is tender: Kale should be cooked until it is tender, but still has a slight crunch. This usually takes about 5-7 minutes.
- Serve the kale immediately: Sautéed kale is best served immediately. It can be served as a side dish or as a main course.
Conclusion:
Sautéed kale with cannellini beans is a healthy and delicious dish that is perfect for a weeknight meal. It is packed with nutrients and is a good source of fiber and protein. The kale is cooked until it is tender, but still has a slight crunch, and the cannellini beans add a creamy texture and a nutty flavor. This dish is also very versatile and can be served as a side dish or as a main course. With its simple ingredients and easy preparation, sautéed kale with cannellini beans is a great option for anyone looking for a healthy and flavorful meal.
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