This Italian Bean and Kale Stew couldn't be simpler. On the table in 15 minutes, it makes eating more beans a snap.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 15 minutes
Serves: 4

Ingredients

  • 1 lemon
  • 5 cloves garlic, thinly sliced
  • 3 Tbs. extra-virgin olive oil
  • 1 15 oz. can no-salt-added cannellini beans
  • 1 15 oz. can no-salt-added red kidney beans
  • 1 lb. baby kale
  • ½ tsp. kosher salt
  • Freshly ground black pepper
  • ¼ cup freshly grated parmesan cheese

Instructions

  1. Zest and juice half the lemon. Slice the other half and reserve for serving.
  2. In a large, heavy skillet over medium heat, sauté the garlic in the oil until golden, 1-2 minutes.
  3. Add the beans and their liquid. Stir in the kale a few handfuls at a time. Cook until tender, 1-2 minutes.
  4. Season with the salt, pepper, and lemon zest and juice.
  5. Serve with the parmesan and the lemon slices.

Nutrition Information

Per serving (1½ cups):

  • Calories: 320
  • Total fat: 13 g
  • Sat fat: 3 g
  • Carbs: 38 g
  • Fiber: 19 g
  • Total sugar: 2 g
  • Added sugar: 0 g
  • Protein: 16 g
  • Sodium: 450 mg

 

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