July 27, 2011

Kale, Beans and Rice

Posted by Laura

This summer's farm share has been good to our stomachs and to our health. One green that I'm becoming familiar with is kale. Did you know...that many food and nutritional experts consider kale to be THE most nutritional vegetable in the WORLD! Move over spinach, kale is coming into my kitchen strong. Check out some nutritional specs here.

I was given the gist of this recipe by my vegan friend Jenna (from our vicariously vegan series). Technically, this vegan kale recipe is also gluten-free, lactose-free and nut-free (say that five times fast). This is a recipe that can easily be modified, but this is how I made it.



Ingredients:
-Fresh Kale, lots of it (roughly 10 leaves)
-1 Can of White Beans, Drained (I chose garbanzo beans)
-2 Cups of Your Favorite Rice (I'm a sucker for white rice)
-1 Onion, Chopped (I used green onions from the farm)
-1 Tablespoon Olive Oil
-2 Cloves of Fresh Garlic, Minced (I got some from my mother-in-law's garden)
-Salt and Pepper










Directions:
-Cook rice according to the instructions on package, set aside
-Sauté garlic and onion in olive oil until browned
-Add chopped kale to pan (I chopped mine up with my kitchen scissors while adding it to the pan)

kale will shrink in size when cooked
-Add salt and pepper-Sauté kale for approximately 4 minutes. You do not want it to cook it much longer than that because you want to preserve the nutrients (note: your kale will shrink about half it's size when cooked)
-Add drained beans and cook for another minute or two to warm up the beans and combine the flavors
-Serve over rice and enjoy!

I must admit that I am not very good at taking
food pictures, but this meal was de-licious

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