If you’re in the need for a hearty, protein-rich side dish, this recipe is for you! Garlicky white beans and kale come together to make a heavenly dish. Better yet, it only takes about 15 minutes to put this together.
This is one of those recipes coming from “cucina povera”. It uses minimal, easily available ingredients to produce an incredibly flavorful dish. The white beans offer a tender consistency and are a nutritional powerhouse. They are loaded with fiber, protein, and important vitamins and minerals, such as magnesium, folate, and iron. They are a great protein option for anyone following a vegan/vegetarian diet.
Kale is often touted as a ‘superfood’ due to its fiber, antioxidant, vitamin, and mineral content. Incorporating kale into your diet can help to reduce inflammation and your risk of certain diseases, such as cancer, heart disease, and type 2 diabetes. It also provides a crisp consistency against the beans. If you don’t have kale, you could also substitute spinach or escarole.
But, I must say, arguably the best thing about this recipe is the smell it leaves in your house after cooking it. Is there any better smell than garlic cooking in olive oil? Nope.
Tuscan White Beans and Kale
Ingredients
- 1 1/2 tablespoon extra-virgin olive oil
- 3 cloves garlic, minced
- 2 cans (15.5 oz) of white beans (Great Northern or Cannellini), drained and rinsed
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon red pepper flakes
Directions
- Over medium-low heat, add olive oil to a medium-sized skillet. Once olive oil is warm, add garlic. Cook until the edges of the garlic are starting to brown.
- Add beans, kale, salt, pepper, and red pepper flakes to skillet. Mix until everything is well combined.
- Let simmer for 5-10 minutes or until mixture is warm.