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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 347.9
  • Total Fat: 6.6 g
  • Cholesterol: 6.7 mg
  • Sodium: 824.7 mg
  • Total Carbs: 59.0 g
  • Dietary Fiber: 13.4 g
  • Protein: 16.4 g

View full nutritional breakdown of Roasted Garlic White Beans & Kale calories by ingredient
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Roasted Garlic White Beans & Kale

Submitted by: ERNAFLOWER

Introduction

High fibre, high protein, meatless meal that is easy on the wallet and big on taste! Can be made with less red pepper flakes and less fat.... High fibre, high protein, meatless meal that is easy on the wallet and big on taste! Can be made with less red pepper flakes and less fat....
Number of Servings: 3

Ingredients

    2 cups cooked white kidney beans (canned are fine!)
    1.5 cups canned whole cherry tomatoes
    2 small onions, sliced into strips
    6 cloves roasted garlic
    2 cups shredded kale
    2 tsp. olive oil
    2 tsp. butter
    1/4 cup water
    1 tsp. red pepper flakes
    1 tsp. salt
    1 tsp. pepper

Directions

Makes 3 generous 1 1/4 servings.

* if you are using dried beans, soak them in lots of cold water overnight and then drain and rinse. Put beans in heavy pot and cover with lots of water. Bring to a gentle boil, partly cover and cook for about 1 hour. Using dried beans significantly reduces the cost of this meal....although using canned beans will only cost you about $1 per can. I cook a large quantity of beans at a time and just portion them out and freeze..then when I want to use them, I defrost them and I'm ready to go.*

Saute the onion and roasted garlic in the olive oil and butter for about 2 minutes (you can reduce this amount or use all olive oil....the nutritional value is as written in the ingredients list). Add the kale ; saute and let the onion edges get a bit crispy. Add 1/4 cup of water and the tomatoes and beans. Add red pepper flakes and salt and pepper. (The recipe needs the salt if dried beans are used as no salt is used during cooking.)
Cook for 5-7 more minutes to heat through.

Number of Servings: 3

Recipe submitted by SparkPeople user ERNAFLOWER.






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Member Ratings For This Recipe

  • I left out the butter to cut calories and used vegetable stock instead of water to add more flavor - 9/17/13

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