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Braised Kale With Black Beans and Tomatoes

5.0(12)

Despite its list of ingredients, this Portuguese dish is simple to make because everything goes straight into the pot and simmers into a rustic blend of nicely-balanced flavors. Points 3.

by Dancer·published 2005-03-31

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Black Beans

Servings

4 serving(s)

Total time

prep 20 min

Calories / serving

184 kcal

Ingredients (8)

serves

1 bunch kale (about 8 to 10 leaves)kale
2 teaspoons extra virgin olive oilextra-virgin-olive-oil
1 large onion, dicedonion
6 medium plum tomatoes, seeded and diced (2 cups)tomato
2 garlic cloves, halved lengthwisegarlic
1 (15 1/2 ounce) can black beans, rinsed and drainedblack-beans
1 1/2 cups reduced-sodium fat-free chicken broth or 1 1/2 cups vegetable broth
salt & freshly ground black pepper, to tastesalt-and-pepper

Instructions (12 steps)

01Using a sharp paring knife, slice off the hard, central vein of each kale leaf.
02Stacking 3 to 4 leaves at a time, cut them crosswise into half-inch strips.
03Rinse in a colander or sieve and shake well, leaving some moisture clinging to leaves.
04In a large Dutch oven or heavy pot, heat oil over medium-high heat.

05Saute onion until translucent, about 4 minutes.

06Add kale and mix until wilted, about 3 minutes.

07Add tomatoes and garlic.

08Cook, stirring, until tomatoes soften slightly, about 3 minutes.

09Add beans and broth.

10Bring to a boil, reduce heat and simmer until kale is tender, about 30 minutes.

11Season to taste with salt and pepper.

12Serve as a side dish or over brown rice for a main course.

Nutrition (per serving)

Calories: 184 kcal
Protein: 10 g
Fat: 3 g
Saturated fat: 1 g
Carbs: 32 g
Fiber: 10 g
Sugar: 4 g
Sodium: 29 mg
Cholesterol: 0 mg

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