Pasta with Lacinato Kale and Cannellini Beans
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 159.5
- Total Fat: 0.1 g
- Cholesterol: 0.0 mg
- Sodium: 204.5 mg
- Total Carbs: 30.8 g
- Dietary Fiber: 7.6 g
- Protein: 10.5 g
View full nutritional breakdown of Pasta with Lacinato Kale and Cannellini Beans calories by ingredient
Introduction
I love all things kale. When I saw Lacinato Kale (also called Tuscan or Dinosaur kale and Cavolo Nero) 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. My favorites are Bionaturae whole wheat fettuccine and Garofalo whole wheat farfalle. The nutritional value for the pasta is NOT included in the recipe because there are so many varieties, so be sure to include whatever pasta you use as a separate item on your nutrition tracker. I love all things kale. When I saw Lacinato Kale (also called Tuscan or Dinosaur kale and Cavolo Nero) 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. My favorites are Bionaturae whole wheat fettuccine and Garofalo whole wheat farfalle. The nutritional value for the pasta is NOT included in the recipe because there are so many varieties, so be sure to include whatever pasta you use as a separate item on your nutrition tracker.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 - I use more)
2-15 oz can cannellini beans
1 pint cherry tomatoes halved or equivalent measure of diced Roma tomatoes or 1 - 2 Tbsp Amore tomato paste (optional)
additional salt to taste
16 oz whole wheat pasta (not included in nutrition stats)
Nutritional yeast or vegan Parm or grated Parmesan if you consume animal products (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 taste, texture, and 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. Just remember to add the pasta as a separate item on your nutrition tracker.
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 taste, texture, and 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. Just remember to add the pasta as a separate item on your nutrition tracker.
This is an easy recipe to double.
Member Ratings For This Recipe
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LLEEINIA
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CARDAMOMMA
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LIFOJOY
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LOTUSBURGER