eat it: beans & greens

bkp_beansngreens_3-26-13this has become one of my favorite go-to healthy lunches. it’s simple, cheap and quick. yes, it involves the tiniest bit of cooking and you will have a sautée pan to wash, but it’s worth it. i swear it is…

what you’ll need:

half a bunch of kale (i like the tuscan kale, or cavolo nero, for recipes like this) washed & ready to use

7 oz. white cannellini beans (about half a can)

1 garlic clove, minced

1/4 t crushed red pepper flakes

1/4 c white wine

2 T diced canned tomatoes, fresh tomatoes, OR 2 T tomato paste*

juice from half a lemon

1 scallion, thinly sliced (optional)

olive oil for the pan

make it:

take your kale leaves and cut in half. i remove the stem from the lower half because they get kind of tough at that end, but skip it if you don’t mind a little extra chew. rinse and drain beans so they’re ready to go. set both aside.

put a glug of olive oil in the sautée pan, add minced garlic clove and crushed red pepper. turn on the flame. when garlic starts to sizzle, add kale leaves. before the garlic starts to smell weird and burn, add the lemon juice, white wine, and tomato paste. using tongs, turn kale leaves over and around in the pan for about 2-3 minutes. add beans, and pop the cover on for another minute or two so beans can heat through. if the pan starts to make that hissing dry sound, add a splash more lemon juice or wine.

transfer to a bowl. dress with another little glug of olive oil, sea salt, and fresh cracked black pepper. sprinkle with sliced scallions and EAT.

* i use about 2 tablespoons of a fresh tomato sauce made from canned San Marzano tomatoes that i try to make and just keep on hand. tomato paste works well too, as would some chopped fresh tomato or 2 tablespoons of canned diced tomatoes, just straight out of the can. if you buy tomato paste – buy it in the tube! you can use a little at a time and it’s won’t go bad like it will if you try to save the remainer of the can. i love the kind from Amore. (i’m dying to try their anchovy paste in something, too!)

recipe and photo by laura kinsey for bklynprairie

Advertisements

One thought on “eat it: beans & greens

  1. Pingback: six healthy things |

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s