Braised Kale with White Beans and Tomato
User Reviews
4
Braised Kale with White Beans and Tomato
Description
Braised Kale with White Beans and Tomato starts by soaking and gently simmering dried navy beans until tender but still moist with liquid. Garlic, oregano, red pepper flakes, bay leaf, and canned diced tomatoes are added and braised to merge flavors. Finely chopped kale is introduced with duck fat, olive oil, or butter to enrich the dish and soften the greens over a short braise. Freshly grated parmesan cheese garnishes the plated dish, contributing a salty, umami contrast.
The beans provide a soft, creamy texture balancing the tender kale, while the tomato and spices create a slightly tangy, mildly spicy base. The fat source adds a subtle richness, supporting the wholesome vegetables. Cooking the kale briefly retains color and softens but does not mush the leaves.
This dish can complement a variety of main courses or stand as a light vegetarian option. The preparation requires an overnight soak for the beans, with subsequent simmering and braising making it a slow but rewarding dish.
Ingredients
- 1 pound Navy beans dried
- 2 large garlic cloves
- 1 ½ teaspoons oregano dried
- scant ¼ teaspoon red pepper flakes
- 1 bay leaf
- 1 ounce can diced tomatoes
- 1 ½ teaspoons kosher salt
- 1 ½ tablespoons duck fat can substitute olive oil or butter
- 2 cups kale tough stems removed, finely chopped
Garnish:
- Parmesan Cheese freshly grated
Instructions
- Sort through the beans, discarding any pebbles or stones that may have inadvertently gotten through the sorting process. Cover with one inch of water, cover with a lid and let rest 8 hours or overnight.
- Drain the water and rinse the beans. Add the beans back to the pot and cover with another inch of water. Bring to a boil, reduce heat to simmer, cover the pot and cook until the beans become tender, about 1 1/2-2 hours. There should still be about 1/4" of water covering the beans. If not, add more water until they're just barely covered.
- Stir in the diced garlic, oregano, red pepper flakes, bay leaf and tomatoes. Braise for 10-15 minutes, until the flavors start to meld.
- Add the duck fat and kale. Stir to combine and braise another 5 minutes or so, just until the kale is tender. Serve with parmesan cheese.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 221 kcal
% Daily Value*
| Calories | 221kcal | 11% |
| Carbohydrates | 36g | 12% |
| Protein | 13g | 26% |
| Fat | 3g | 5% |
| Cholesterol | 2mg | 1% |
| Sodium | 445mg | 19% |
| Potassium | 758mg | 16% |
| Fiber | 13g | 52% |
| Sugar | 2g | 4% |
| Vitamin A | 1680IU | 34% |
| Vitamin C | 20.1mg | 22% |
| Calcium | 114mg | 11% |
| Iron | 3.5mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4
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