White Beans With Kale and Rice Recipe

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White Beans With Kale and Rice
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Ingredients
12
Count
Nutrition
329
Calories
Total time
130
Minutes
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Ingredients:

Directions:

  1. Stack the kale leaves and cut in wide ribbons or chop coarsely. Set aside.
  2. Heat the oil in a large, heavy soup pot or Dutch oven over medium heat, and add the onion. Cook, stirring often, until the onion softens, about five minutes. Add half the garlic, and stir together for 30 seconds to a minute until fragrant.
  3. Add the beans, bay leaf, and 2 quarts water. Bring to a gentle boil, reduce the heat and lightly boil for one hour. Add the remaining garlic and salt to taste, and simmer for another 30 minutes to an hour until the beans are tender. At this point, most of the liquid may have boiled away, as the mixture becomes dry, add chicken broth, 1/2 cup at a time as it boils away. Continue to do so throughout the rest of the steps/process.
  4. Add the rice and pepper, and simmer 15 minutes until the rice is tender. Stir in the kale leaves, and simmer another five to 10 minutes until the kale is tender but still bright. The mixture should be thick like risotto. Season to taste with salt and a lot of fresh black pepper. Squeeze on the fresh lemon juice , and serve topped with Parmesan cheese.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 329.1 Kcal (1378 kJ)
Calories from fat 56.03 Kcal
% Daily Value*
Total Fat 6.23g 10%
Sodium 315.82mg 13%
Potassium 1084.9mg 23%
Total Carbs 55.96g 19%
Sugars 1.59g 6%
Dietary Fiber 6.41g 26%
Protein 13.54g 27%
Vitamin C 76.4mg 127%
Vitamin A 0.6mg 19%
Iron 5.7mg 32%
Calcium 191.6mg 19%
Amount Per 100 g
Calories 141.16 Kcal (591 kJ)
Calories from fat 24.03 Kcal
% Daily Value*
Total Fat 2.67g 10%
Sodium 135.46mg 13%
Potassium 465.33mg 23%
Total Carbs 24g 19%
Sugars 0.68g 6%
Dietary Fiber 2.75g 26%
Protein 5.81g 27%
Vitamin C 32.8mg 127%
Vitamin A 0.2mg 19%
Iron 2.4mg 32%
Calcium 82.2mg 19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.3
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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