Lemony Braised Kale with White Beans

A hearty and flavorful braised kale dish perfect for a satisfying lunch. The lemon brightens the earthiness of the kale, while the white beans add protein and creaminess.

Prep Time

15 minutes

Total Time

45 minutes

Calories

285 kcal

Difficulty

Easy

Equipment

3 items

Cost

£0.80/serving

Season:

Meal Type:

Cuisine:

Cooking Style:

Mood:

Ingredients

Servings

1bunchKale(About 1 pound, Tuscan or curly, stemmed and chopped)

£1.20

2tablespoonsOlive Oil

£0.15

1mediumOnion(Chopped)

£0.40

3clovesGarlic(Minced)

£0.15

0.3teaspoonRed Pepper Flakes(Adjust to taste)

£0.05

1canCanned White Beans(Drained and rinsed)

£0.65

1cupVegetable Broth(Or chicken broth, low sodium)

£0.20

2tablespoonsLemon Juice(Freshly squeezed)

£0.25

1teaspoonLemon Zest

£0.10

To tasteSalt

£0.02

To tasteBlack Pepper(Freshly ground)

£0.03

Total Cost

£3.20

£0.80 per serving

Instructions

1.
Preheat oven to 350°F (175°C).
2.
Heat olive oil in a large oven-safe skillet or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes.
3.
Add garlic and red pepper flakes and cook for 1 minute more, until fragrant.
4.
Add the chopped kale to the skillet and cook, stirring occasionally, until the kale starts to wilt and reduce in volume, about 5 minutes.
5.
Stir in the white beans, vegetable broth, lemon juice, and lemon zest. Season with salt and pepper to taste.
6.
Bring the mixture to a simmer, then cover the skillet or Dutch oven and transfer it to the preheated oven.
7.
Braise for 20 minutes, or until the kale is tender. Stir once halfway through cooking.
8.
Remove from the oven and let cool slightly before serving. Adjust seasoning if needed.

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My Notes

Nutrition Information

Nutrition per serving (300g)

285 kcal / 1192 kJ

Carbs

35g

13% of RDA

Fat

11g

16% of RDA

Protein

15g

30% of RDA

Detailed Breakdown

Fibre

11 g

37% of RDA

Sugar

4 g

4% of RDA

Sodium

650 mg

28% of RDA

Saturated Fat

1.5 g

8% of RDA

Chef's Tips

If you don't have an oven-safe skillet, you can transfer the mixture to a baking dish after bringing it to a simmer on the stovetop.

For extra flavor, add a sprinkle of Parmesan cheese or nutritional yeast before serving.

You can add other vegetables, such as diced carrots or celery, along with the onion.

Serve with crusty bread for dipping into the flavorful broth.

Cooking Equipment

Oven

Stovetop

Large Oven-Safe Skillet or Dutch Oven

Wine Pairings

No wine pairing suggestions available for this recipe.

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