Braised Kale and Dark Red Beans
2015-02-22 10:05:07
Serves 4
A delicious and quick dish, packed with protein,calcium and vitamin D.
Serve with warm quinoa
Nutrition Facts
Serving Size
159g
Servings
4
Amount Per Serving
Calories 123
Calories from Fat 67
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 206mg
9%
Total Carbohydrates 13g
4%
Dietary Fiber 2g
10%
Sugars 0g
Protein 4g
Vitamin A
350%
Vitamin C
228%
Calcium
16%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 2 tablespoons of olive oil
- 1 shallot, chopped
- 2 cloves of garlic, chopped
- 1 pound of Kale, trimmed, washed and chopped
- 2 tablespoons of red wine vinegar
- ½ cup of vegetable or chicken stock (I used vegetable stock)
- 1 can of dark red kidney beans, rinsed and drained
- 1/8 teaspoon of red pepper flakes
- Salt and pepper to taste
Instructions
- Heat olive oil
- Over medium heat, add shallot and garlic and cook until soft and onions are translucent
- Add kale and toss while cooking. Cook for 2 minutes until kale starts to soften
- Add the red wine vinegar cook for 30 seconds and then add the ½ cup of broth
- Reduce heat to low
- Toss in the kidney beans and red pepper flakes mix thoroughly and heat through
- Salt and pepper to taste
Mary Opfer Nutrition https://maryopfernutrition.com/