Braised Kale + White Beans

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One of my fondest memories growing up was going fishing with my grandparents. You’re probably wondering what does fishing have to do with white beans and kale and the answer is absolutely nothing but it wouldn’t be a proper recipe post without starting off with some long boring diatribe about my childhood. Because I care, I’ll spare you the covert therapy session and will get to the real reason why you’re here. Here’s the recipe along with serving suggestions at the end of the post. Thank you for reading!

INGREDIENTS (serves 3 or 2 very generous portions)

  • 1 tablespoon olive oil

  • 1 medium sliced fennel bulb

  • 1 cup diced celery (2 long stalks)

  • 1 small onion diced

  • 6 oz pre-chopped kale (or leafy green of your choice)

  • 1 (15 oz) can Cannellini Beans, rinsed and drained

  • 1 cup chicken or veggie stock

  • 2-3 garlic cloves (diced)

  • 1/4 tsp red pepper flakes (optional)

  • 1 tsp salt (or to taste)

  • Squeeze of lemon juice & 1/2 tsp zest

  • Fresh herbs like parsley or rosemary (optional)

PREPARATION

In a large Dutch oven, heat the olive oil over medium. Add onions, fennel and celery, and cook for 6-8 minutes, stirring occasionally, until tender. Add the garlic and red pepper flakes and cook until fragrant, about 1 minute.

Add the kale, beans and stock and cook until leaves have wilted, about 2-3 minutes. Bring to a boil, then. turn the heat to low, cover and simmer for 6-8 minutes (or until greens have reached a desired level of doneness).

Off the heat, add lemon juice, lemon zest, salt and fresh herbs if desired (chopped fennel fronds, fresh rosemary and parsley work well).

SERVING SUGGESTIONS

Beans are a powerhouse when it comes to fiber and a single serving of this dish contains 12 grams, or 44% of the recommended daily intake. Foods that are high in fiber help keep me full which means less chance of feeling hangry 20 minutes after I’ve eaten. If I have a particularly busy week coming up, I’ll make a pot and then grill off some chicken or salmon and I’m set for about 3 meals. To make it even fancier, sometimes I’ll add a sprinkle or two of parmesan cheese, a good quality artisan bread rubbed with garlic and olive oil and maybe even a small green salad using the leftover fennel fronds. A drizzle of olive oil and extra squeeze of lemon never hurt either.

NUTRITIONAL INFORMATION (based on 3 servings, prepared as is)







Alpana SinghComment