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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe provided it is served as both a starch and a vegetable (with no other side dishes).

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If you are a dreamer, come in. If you are a dreamer, a wisher, a liar, a hoper, a prayer, a magic-bean-buyer. If you're a pretender, come sit by my fire, for we have some flax-golden tales to spin. Come in! Come in!" Shel Silverstein, Poet

The refrigerator light goes on...

I love to combine a starch and a veggie in a single side dish. This recipe is a great example, and the flavors of the beans, the savory spices, and the herbs go so well together and balance the bitterness of the kale. You can use almost any greens you like in this dish, such as spinach, kale, chard, or mustard greens, but the flavor will vary slightly, with some of the leafy greens being more bitter than others.

 

 

Tuscan White Beans with Kale



Servings: 4 | Serving size: about 1 cup

Cooking time: 60 minutes

This recipe can easily be multiplied or divided by 2. This recipe makes very good leftovers. Reheat gently.

2 tsp olive oil
1 large onion (minced)
2 - 15 ounce cans no salt added white beans (drained and rinsed)
6 cups water
1 tsp. fennel seed (crushed into powder)
1/2 tsp. dried basil leaves
1/2 tsp. dried oregano leaves
1/2 tsp. dried marjoram leaves
2 tsp. no salt added tomato paste
1/2 tsp. salt
fresh ground black pepper to taste
1 tsp. honey
8 ounces kale (cut into thin strips)

Tuscan White Beans and Kale Recipe from Dr. Gourmet

Place the olive oil in a medium sauce pan over medium heat.

Add the onion and cook for about 3 minutes.

Add the beans, water, fennel, basil, oregano, marjoram, tomato paste, salt, pepper, and honey.

Stir well.

Simmer, uncovered, over medium heat for 40 minutes, stirring occasionally.

As the beans cook, add additional water to keep the beans from getting too dried out. The resulting dish should be fairly thick.

Add the kale and fold into the beans gently.

Cook for about 5 minutes: until the kale is wilted but still bright green.

Serve.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 252 Calories from Fat 27
  % Daily Value
Total Fat 3g
    Saturated Fat 1g 2%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol0mg 0%
Sodium 324mg 14%
Total Carbohydrates 43g 33%
    Dietary Fiber 10g 41%
    Sugars 4g
Protein 16g
Vitamin A 41% Vitamin C 95%
Calcium 22% Iron 34%
Vitamin K 14 mcg Potassium 1102mg
Magnesium 116mg