This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
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.
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
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.
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)|
|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|
|fresh ground black pepper to taste|
|8 ounces||kale (cut into thin strips)|
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.
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.
Serving size: about 1 cup
Amount Per Serving
|Calories 252||Calories from Fat 27|
|% Daily Value|
|Total Fat 3g|
|Saturated Fat 1g||2%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 43g||33%|
|Dietary Fiber 10g||41%|
|Vitamin A 41%||Vitamin C 95%|
|Calcium 22%||Iron 34%|
|Vitamin K 14 mcg||Potassium 1102mg|