White Beans with Kale

White Beans and Kale

Do you need a dish you can cook on the weekend and then use to create other dishes during the week? This is that kind of dish. Prepare it on the weekend when you aren’t so crazed and then use it to create other meals on busy weeknights. Check back later this week for additional recipe options.

I prefer to soak my beans overnight because, for me, it’s easier – speed-soaking the beans requires that I pay attention for a longer period of time. Both methods are included below so you can do whatever works best for you.

One tip: don’t add the salt until the beans are cooked. Otherwise, they will be tough. And nobody likes tough beans.

Make sure you save the cooking water. We’ll be using it as soup stock later in the week.

White Beans with Kale

Adapted from Bon Appetit

10 ounces dried small white beans
1 cup chopped onion
3 garlic cloves, peeled
2 bay leaves
1 teaspoon dried sage
1 teaspoon salt
4 cups coarsely chopped kale, stems removed
6 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
crushed red pepper
freshly ground black pepper

Place beans in a large bowl or pot and cover them with enough cold water to cover by 3 inches. Either let them soak overnight OR bring them to a boil, let them boil for about a minute, remove them from heat, cover and let them sit for an hour.

Drain beans and place in pot. Add 8 cups water, onion, garlic, bay leaves and sage. Bring to a boil, then reduce heat and cover. Simmer until beans are tender, about 1-1/2 hours. Stir in salt and add kale. Cook for about 5 minutes longer.

Drain beans and kale, reserving and refrigerating the liquid if you want to make soup later in the week. Place beans and kale in a large bowl and add oil, lemon juice and red pepper to taste. Season with freshly ground black pepper.

Makes 12 servings
Per serving: 157 calories, 7g fat (1g sat), 0mg cholesterol, 207mg sodium, 19g carb, 7g fiber, 1g sugar, 6g protein

Nutritional Analysis: These beans are very low in Cholesterol and they are a good source of Vitamin A, Vitamin C, Vitamin K, Dietary Fiber, Folate and Manganese. (Source: nutritiondata.com)


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