Cannellini Beans with Lemony Kale

Both kale and cannellini beans are highly nutrient dense foods. This dish is high in fiber, healthy fats, protein, and micronutrients that will fill your body with energy. I particularly appreciate how well the kale and cannellini beans absorb flavor. Red pepper flakes, garlic, and the reliable salt-and-pepper combo work flavorful wonders in this recipe. Take note of the addition of lemon juice and zest as well. Adding a bit of vitamin C to dark, leafy greens allows the plant-sourced iron of greens like kale to be readily absorbed by your body. The ingredients for this recipe are available at Friendly City Food Co-op.

Ingredients
1 bunch curly kale
15 oz. cannellini beans
½ medium lemon, juice & zest
4 cloves garlic, minced
2 tsp. red pepper flakes
2 tsp. black pepper
1 tsp. salt
2 T. olive oil
¼ c. parmesan cheese, grated

Strip kale from the stems, and set aside in a large bowl. Heat olive oil over high heat in a large sauce pan. Sauté minced garlic and red pepper for 2 minutes. Add kale and lemon juice. Stir until mostly wilted, then add the cannellini beans. Allow the beans to warm and absorb flavor for about a minute or two. Serve warm topped with grated parmesan.

Happy Cooking!

 

Madeleine Wirth
Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg!