Garlicky White Beans with Wilted Greens
Creamy garlic-simmered white beans spooned over lemony wilted kale, finished with good olive oil. A comforting, plant-based dinner that's genuinely rich in iron from the beans and greens.
- Prep
- 5 min
- Cook
- 15 min
- Total
- 20 min
- Servings
- 1
Ingredients
- 1can (240 g drained)cannellini or other white beans, drained and rinsed
- 70gkale, stems removed and leaves torn
- 3clovesgarlic, thinly sliced
- 1.5tbspextra-virgin olive oil
- 0.5wholelemon (juice + a little zest)
- 60mlwater or low-sodium vegetable broth
- 0.25tspred pepper flakes (optional)
- 1pinchsalt and black pepper, to taste
Instructions
- 01
Warm 1 tbsp of the olive oil in a skillet over medium heat. Add the sliced garlic and red pepper flakes and cook gently for about 1 minute, until fragrant and just golden (do not let the garlic brown).
- 02
Add the torn kale and a pinch of salt. Toss for 2-3 minutes until it wilts and turns deep green. Squeeze over about half the lemon juice, then push the kale to one side of the pan.
- 03
Add the drained white beans and the water or broth to the empty side of the pan. Simmer for 4-5 minutes, gently mashing about a quarter of the beans with a spoon to create a creamy sauce.
- 04
Stir the beans and kale together. Season with black pepper, the remaining lemon juice, and a little zest. Add a splash more water if it looks dry.
- 05
Spoon into a bowl, drizzle with the remaining 1/2 tbsp olive oil, and serve warm.
Nutrition (per serving)
- Calories
- 490kcal
- Protein
- 22g
- Carbs
- 42g
- Fat
- 20g
- Fiber
- 14g
- Selenium
- 4mcg
- Zinc
- 3.4mg
- Iron
- 10mg
- B12
- 0mcg
- Iodine
- 4mcg
- Sodium
- 400mg
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