Creamy White Beans with Kale and Wild Rice
User Reviews
4.9
366 reviews
Excellent
Creamy White Beans with Kale and Wild Rice
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From ingredients to enjoyment, this recipe makes it easy to create something wonderful.
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Ingredients
- 1 cup (~180g) wild rice (I used a wild rice + brown rice blend)
- 1 1/2 cups (360 mL) vegetable broth or water for Instant Pot method (use 3 cups (710 mL) vegetable for stovetop method)
- 1 yellow onion, diced
- 1/3 cup (80 mL) water*
- 6 cloves garlic, minced
- 1 tablespoon Fresh thyme leaves, minced
- 1 (13.5-ounce/400 mL) can “lite” or reduced-fat coconut milk
- 1 tablespoon white or yellow miso paste
- 1/4 cup (60 mL) tomato sauce
- 3 tablespoons tomato paste
- 2 (15-ounce/440g) cans cannellini beans, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon hot or sweet paprika (not smoked)
- 1/2 teaspoon red chili flakes (add more to taste if you want it spicy)
- 1 teaspoon kosher salt + more to season
- Black pepper to taste
- 6-8 cups (400-540g) shredded Tuscan (lacinato) kale, tough stems removed
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Instructions
- Make the Wild Rice (Instant Pot method):Add the wild rice and 1 1/2 cups vegetable broth to the inner pot of the Instant Pot. Secure the lid and select the Pressure Cook/Manual setting for 25 minutes. Allow a natural pressure release and drain off any remaining liquid.
- Make the Wild Rice (Stovetop method): Place the wild rice and 3 cups of vegetable broth in a saucepan over medium-high heat. Bring to a boil, then turn the heat down and cover. Simmer for 40-45 minutes, or until the kernels have burst open. Drain off any remaining liquid.
- While the rice is cooking, make the Creamy White Beans and Kale. Heat a deep nonstick pan over medium heat. Add the diced onion and a pinch of salt and stir together for 1 minute. Then add the water and bring the mixture to a simmer. Cook for 5 minutes, or until the onion softened and the water is mostly evaporated.
- Add the garlic and thyme leaves to the pan. Stir frequently for 2-3 minutes to prevent the garlic from burning.
- Stir in the coconut milk, miso, tomato sauce, tomato paste, cannellini beans, cumin, paprika, pepper flakes, salt, and pepper. Stir to combine and coat all the beans in the sauce. Then add the kale and stir again to incorporate.
- Bring the bean mixture to a simmer. Continue to cook at a simmer for 10 minutes until it has thickened and is creamy.
- Serve the beans and kale on top of the cooked wild rice.
Notes
- *If you don’t have a nonstick pan or want to sauté the aromatics in oil, heat 1 tablespoon of olive oil in the pan, and once hot, add the onion. Cook until it has softened and is lightly browned.
Nutrition Information
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Calories
577kcal
(29%)
Carbohydrates
100g
(33%)
Protein
28g
(56%)
Fat
9g
(14%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
478mg
(20%)
Potassium
1924mg
(55%)
Fiber
15g
(60%)
Sugar
5g
(10%)
Vitamin A
10662IU
(213%)
Vitamin C
130mg
(144%)
Calcium
355mg
(36%)
Iron
10mg
(56%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 577 kcal
% Daily Value*
| Calories | 577kcal | 29% |
| Carbohydrates | 100g | 33% |
| Protein | 28g | 56% |
| Fat | 9g | 14% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 478mg | 20% |
| Potassium | 1924mg | 41% |
| Fiber | 15g | 60% |
| Sugar | 5g | 10% |
| Vitamin A | 10662IU | 213% |
| Vitamin C | 130mg | 144% |
| Calcium | 355mg | 36% |
| Iron | 10mg | 56% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
366 reviews
Excellent
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