Braised Kale With Black Beans and Tomatoes

May 12, 2023May 12, 20230 1

Braised Kale With Black Beans and Tomatoes - A Healthy Vegan Recipe

by The Chefin Vegan

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

Ingredients

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

Nutrision Information

Servings Per Recipe

Calories

181

Sugar

Fat

Braised Kale With Black Beans and Tomatoes is a wholesome dish that is both nutritious and delicious. This vegan recipe is loaded with fiber, vitamins, and nutrients that are good for your body and mind. The dish is easy to prepare and can be enjoyed on its own or as a side dish to any meal. The kale leaves are cooked to perfection in a flavorful broth that is infused with tomato and onion. The black beans add extra texture and protein to the dish, while the garlic adds a subtle flavor that brings everything together. This meal is perfect for anyone looking for a healthy, plant-based option that is easy to make and full of flavor.

Instructions

1.	Prepare the kale by rinsing and drying the leaves. Remove the tough stems and chop the leaves into bite-sized pieces.
2.	In a large skillet or dutch oven, heat the olive oil over medium heat. Add the onion and cook until translucent.
3.	Add the tomatoes and garlic to the pan and cook for 2-3 minutes until the tomatoes start to break down.
4.	Add the black beans, kale, and chicken broth to the pan and stir everything together. Season with salt and freshly ground black pepper.
5.	Bring the mixture to a simmer and let cook for 10-15 minutes or until the kale is tender.
6.	Serve and enjoy!

PROS

This recipe is a healthy, vegan-friendly meal that is loaded with nutrients and fiber.

Kale is a nutrient-dense superfood that is high in vitamins A, C, and K as well as iron and calcium.

Black beans are a good source of protein and fiber, while tomatoes are packed with antioxidants and vitamin C.

CONS

The recipe may take some time to cook and requires a bit of prep work in advance, especially when it comes to preparing the kale.

Some people may not enjoy the taste of kale, which can be somewhat bitter if not cooked correctly.

HEALTH & BENEFITS

This recipe is a nutritious and wholesome option for anyone looking to eat healthier. The kale in this dish has been linked to a range of health benefits, including improved heart health, digestion, and skin health. Black beans are also known for their potential weight loss benefits, while tomatoes have been linked to reducing the risk of certain cancers and heart disease.