Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 394.3
- Total Fat: 2.1 g
- Cholesterol: 0.0 mg
- Sodium: 202.2 mg
- Total Carbs: 76.3 g
- Dietary Fiber: 15.3 g
- Protein: 19.7 g
View full nutritional breakdown of Lacinato Kale and Cannellini Beans calories by ingredient
Lacinato Kale and Cannellini Beans
Submitted by: PATTK1220Introduction
I love all things kale. When I saw Lacinato Kale on my last trip to the grocery store, I knew I had to buy it and make this dish! I cooked pasta and added it to the dish. The nutritional value for the pasta is included in the recipe. I love all things kale. When I saw Lacinato Kale on my last trip to the grocery store, I knew I had to buy it and make this dish! I cooked pasta and added it to the dish. The nutritional value for the pasta is included in the recipe.Number of Servings: 6
Ingredients
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I large bunch Lacinato Kale, stemmed and cut into pieces (about 6 cups)
3 cloves garlic, minced or pressed
1 leek, white part only, finely chopped (or use yellow onion if you don't have a leek)
1/4 tsp red pepper flakes (or to taste)
2-15 oz can cannellini beans
1/2 pint cherry tomatoes halved or equivalent measure of diced Roma tomatoes (optional)
additional salt to taste
16 oz whole wheat spaghetti or linguine
Nutritional yeast or vegan Parm (optional)
Tips
To learn how to steam fry, watch this video
http://blog.wholefoodsmarket.com/2011/09/lets-cook-steam-frying/
Instead of adding the kale mixture to pasta, serve it over barley for a nice change. It's also wonderful served with some seitan Italian Sausage. Any changes will affect the nutritional information. This is a very flexible dish. Have fun with it!
Directions
In a separate pan, cook a package of whole wheat spaghetti or linguine. When pasta is cooked, drain it but reserve 2 cups of the pasta water.
Steam fry leeks (or onions); add garlic when they become soft. Be careful not to brown the garlic; it will be bitter if you do. Add enough pasta water to deglaze the pan. Add red pepper flakes and salt. Add the drained and rinsed beans; gently stir into leek and garlic mixture. Add kale and tomatoes (if using). Add 1/2 cup pasta water. Cover pan for about 5 minutes until kale wilts. Add reserved pasta water a bit at a time, just enough for the kale to wilt and become tender. Be sure to taste the kale and bean mixture. Adjust seasoning as needed. Add drained cooked pasta directly to the bean and kale mixture. Add additional pasta water if the mixture is dry, and add more olive oil if desired. Top with nutritional yeast or vegan parm when serving, if desired.
COOK'S NOTES:
Beans that are cooked from soaked dried beans have much more flavor than canned, and they have less sodium. Canned beans, however, are very convenient. I try to keep a stash of several varieties of cooked beans in the freezer, but I was out of them when I made this recipe.
You could use any variety of kale to make this recipe. I love the color of Lacinato Kale. It is darker than curly kale and has a lighter flavor. If you can't find Lacinato kale, curly kale is fine. Sometimes I use a combination of Lacinato and red kale. Use what is available.
If you don't have leeks, use onion or shallots. I just happened to have leeks on hand, and I love to cook with them.
You could serve this as a side dish without the pasta.
Substitute pasta of your choice for whole wheat pasta. This may change the nutritional values, so be aware of that.
This is an easy recipe to double.
Steam fry leeks (or onions); add garlic when they become soft. Be careful not to brown the garlic; it will be bitter if you do. Add enough pasta water to deglaze the pan. Add red pepper flakes and salt. Add the drained and rinsed beans; gently stir into leek and garlic mixture. Add kale and tomatoes (if using). Add 1/2 cup pasta water. Cover pan for about 5 minutes until kale wilts. Add reserved pasta water a bit at a time, just enough for the kale to wilt and become tender. Be sure to taste the kale and bean mixture. Adjust seasoning as needed. Add drained cooked pasta directly to the bean and kale mixture. Add additional pasta water if the mixture is dry, and add more olive oil if desired. Top with nutritional yeast or vegan parm when serving, if desired.
COOK'S NOTES:
Beans that are cooked from soaked dried beans have much more flavor than canned, and they have less sodium. Canned beans, however, are very convenient. I try to keep a stash of several varieties of cooked beans in the freezer, but I was out of them when I made this recipe.
You could use any variety of kale to make this recipe. I love the color of Lacinato Kale. It is darker than curly kale and has a lighter flavor. If you can't find Lacinato kale, curly kale is fine. Sometimes I use a combination of Lacinato and red kale. Use what is available.
If you don't have leeks, use onion or shallots. I just happened to have leeks on hand, and I love to cook with them.
You could serve this as a side dish without the pasta.
Substitute pasta of your choice for whole wheat pasta. This may change the nutritional values, so be aware of that.
This is an easy recipe to double.
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