Bean and Kale Ragu

May 08, 2023May 8, 20230 9
Bean and Kale Ragu: A Hearty and Nutritious Vegan Meal
in Vegan

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons olive oil
1 onion , chopped
1 pound kale , stems removed and leaves coarsely chopped
1 can diced tomatoes with green chile peppers
2 cloves garlic , minced
1 1/2 cups water
2 bay leaves
1/4 teaspoon ground cumin
1 teaspoon onion powder
2 cans canned cannellini beans , drained and rinsed
1 tablespoon chopped fresh oregano
1 teaspoon chopped fresh basil
salt and ground black pepper to taste

Nutrision Information

Servings Per Recipe
6
Calories
191
Sugar
3g
Fat
7g
Bean and Kale Ragu is a nutritious and filling vegan meal that is perfect for a cozy night in or a dinner party with friends. This dish is a twist on traditional Italian ragu, using kale and cannellini beans instead of ground meat. The combination of the earthy kale with the creamy beans and tangy tomatoes makes for a rich and satisfying meal. This recipe is also versatile and can be easily customized with different spices or vegetables based on personal preference.

Instructions

1.In a large pot, heat olive oil over medium-high heat.
2.Add onion and cook until softened.
3.Add kale, diced tomatoes with green chile peppers, garlic, water, bay leaves, cumin, and onion powder. Stir well.
4.Bring the mixture to a boil then reduce heat to low.
5.Let the mixture simmer until the kale is wilted and tender, about 20 minutes.
6.Add canned cannellini beans, oregano, basil, salt, and pepper.
7.Continue to simmer for another 10 minutes, or until the beans are heated through.

PROS

Bean and Kale Ragu is a hearty and delicious meal that is both vegan and gluten-free.

It is packed with nutrient-dense ingredients like kale and cannellini beans.

CONS

The recipe requires several fresh ingredients and takes about 30 minutes to prepare and cook.

It may not be suitable for those with dairy or tomato allergies.

HEALTH & BENEFITS

Bean and Kale Ragu is an excellent source of plant-based protein, fiber, and vitamins.
The kale in this recipe is a good source of vitamin K, which supports bone health, and vitamin C, which boosts the immune system. Cannellini beans are rich in folate and iron, important nutrients for overall health.

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