This tasty dish combines bright green kale with hearty beans, all sautĂ©ed to perfection. It’s healthy, easy to make, and full of flavor!
I love how quick this comes together; it’s perfect for a busy weeknight. Just toss everything in the pan, and you have a delicious meal. Plus, it’s a great way to sneak in those greens! 🌱
Key Ingredients & Substitutions
Olive Oil: I love using extra virgin olive oil for its flavor, but you can substitute it with avocado oil or even vegetable oil if you prefer a milder taste.
Onion: Yellow onions are best for cooking due to their sweetness, but you can use shallots or even green onions if you’d like a different flavor profile.
White Beans: Cannellini beans are my favorite, but any canned white beans like navy or great northern work well too. If you want a lower-carb option, you can try using cooked chickpeas instead.
Kale: This dish is great with curly kale, but feel free to substitute with Swiss chard or spinach for a different twist. Just know that you’ll need less spinach since it cooks down quickly!
Red Pepper Flakes: This adds a kick, but if you’re not into spicy, you can skip it completely or use a pinch of black pepper instead for a milder flavor.
How Do You Sauté Kale Without It Getting Soggy?
Perfectly sautéed kale adds great texture and flavor without getting soggy. The key is to give it enough time and heat. Here’s how to do it:
- Make sure your skillet is hot before adding the kale. A good medium-high heat helps it crisp up.
- Add the kale a little at a time, stirring constantly to coat it with oil, then let it sit for a brief moment to allow it to wilt.
- Stir frequently, but don’t overdo it. You want the leaves to soften but still retain some bite, which usually takes around 5-7 minutes.
- Season with salt towards the end to avoid drawing out moisture too early.
Give it a go, and you’ll enjoy bright and flavorful kale every time!
How to Make Pan-Fried Beans with Kale
Ingredients You’ll Need:
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 (15 oz) can white beans (such as cannellini or navy beans), drained and rinsed
- 4 cups kale, stems removed and chopped
- 1/2 teaspoon red pepper flakes (optional, for a bit of heat)
- Salt and freshly ground black pepper, to taste
- Lemon wedges, for serving
How Much Time Will You Need?
This delicious dish will take about 15 minutes to prepare and cook. It’s a quick and healthy option when you’re short on time but still want something satisfying!
Step-by-Step Instructions:
1. Sautéing the Onion:
Start by heating the olive oil in a large skillet over medium heat. Once the oil is warm, add the finely chopped onion. Cook the onion while stirring occasionally for about 5 minutes, or until it’s soft and translucent. This helps build a lovely flavor base!
2. Adding Garlic and Spice:
Next, add the minced garlic and red pepper flakes (if you like a bit of spice). Stir this for another 1-2 minutes. Be careful not to let the garlic burn, as it will turn bitter—just cook until it’s fragrant!
3. Warming the Beans:
Now, it’s time to add the drained and rinsed white beans to the skillet. Stir the beans well so they can soak up all those delicious onion and garlic flavors. Cook for about 3-4 minutes, allowing them to warm through and get a slight golden color.
4. Cooking the Kale:
Now, add the chopped kale to the pan. Stir frequently as it cooks down, which should take about 5-7 minutes until the kale is wilted and tender. Season the mixture with salt and freshly ground black pepper to your taste, which will really bring everything together.
5. Serving Up Your Dish:
Once everything is cooked and looking lovely, remove the skillet from heat and transfer the mixture to serving plates. Serve immediately with lemon wedges on the side. Squeezing fresh lemon juice over the dish adds a bright flavor that complements the beans and kale perfectly!
Enjoy this simple, flavorful, and nutritious dish as a satisfying side or light main course!
Can I Use Different Types of Beans?
Absolutely! While cannellini and navy beans are great choices, you can also use chickpeas, black beans, or any variety of canned beans you prefer. Just make sure to rinse and drain them before adding to the skillet.
Is There a Way to Make This Dish Vegan?
This recipe is already vegan-friendly! Just be sure to use vegetable broth or water instead of any broth that might contain animal products if you are adjusting for flavor.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in a skillet over medium heat, adding a splash of water or vegetable broth if needed to rehydrate the dish.
What Can I Serve with Pan-Fried Beans and Kale?
This dish pairs wonderfully with grains like quinoa, rice, or even pasta. For a heartier meal, you can serve it alongside grilled chicken or fish. A slice of crusty bread is also a great accompaniment!
