30-Minute Easy White Beans and Greens
This Mediterranean White Beans and Greens with Tomato and Kale is a quick and nourishing, plant-forward meal that's great for weeknights or vegetarian meal prep. Use any type of white beans (cannellini, great northern, navy, or chickpeas all work well), and serve with Parmesan cheese and crusty bread for a truly satisfying dinner.
Servings 4 people
Calories 320kcal
Equipment
- Knife and cutting board
- 12-inch skillet
- Wooden spoon
Ingredients
- 2 tablespoons olive oil or oil of choice
- ½ medium onion diced
- 4 large cloves garlic minced (2 tablespoons)
- 3 cups chopped kale (1 bunch, see note 1)
- 3 cups white beans drained and rinsed if canned (see note 2)
- ¼ cup tomato paste
- 1 ½ cups vegetable broth
- ¼ cup grated parmesan cheese or pecorino romano cheese or nutritional yeast (see note 3)
- ¼ teaspoon salt or to taste
- ¼ teaspoon crushed red pepper flakes or to taste
- 1 tablespoon lemon juice
Optional for serving:
- Shaved parmesan or pecorino romano cheese
- Lemon slices
- Toasted bread
Instructions
- Heat oil in a large skillet over medium heat. Once the oil is shimmering, add the onion and cook, stirring occasionally, for 4 minutes, or until translucent.
- Stir in the garlic and cook for 1 minute, or until fragrant.
- Stir in the kale and cook for 3 minutes, or until wilted.
- Stir in the white beans, tomato paste, and vegetable broth. Use a wooden spoon to mash some of the white beans. Bring to a boil, and then reduce the heat to low and simmer for 6 minutes, or until the liquid has reduced.
- Turn off the heat and stir in the cheese, salt, crushed red pepper, and lemon juice. Taste and adjust the seasoning if necessary.
- Transfer to a serving dish and serve with additional shaved parmesan or pecorino romano cheese, lemon slices, and toasted bread if desired.
Notes
- Kale: I like lacinato (Tuscan) kale for this recipe, but any type of kale works. You could also substitute spinach.
- White beans: great northern, cannellini (white kidney beans), navy beans, and chickpeas all work well for this recipe. Use 2 (15-ounce) cans of beans or cook dry beans in advance. Be sure to drain and rinse canned beans before using.
- Cheese: If you want to make sure this recipe is vegetarian, look for a vegetarian parmesan cheese (made with vegetable enzymes instead of animal rennet - find examples in this EatingWell article). For a vegan option, use nutritional yeast.
- Storage: Store leftovers in an airtight container and refrigerate for up to five days or store in a freezer-safe container and freeze for up to six months. Thaw overnight in the fridge and reheat in the microwave or on the stovetop. If serving with bread, toast immediately before serving.
- Nutrition facts are estimates only and do not include optional ingredients for serving, such as the toasted bread.
Nutrition
Serving: 0.25recipe | Calories: 320kcal | Carbohydrates: 43g | Protein: 18g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 4mg | Sodium: 765mg | Potassium: 1138mg | Fiber: 12g | Sugar: 4g | Vitamin A: 5544IU | Vitamin C: 54mg | Calcium: 338mg | Iron: 6mg