WHITE BEAN AND KALE SAUTÉ
White Bean and Kale Sauté is a quick and wholesome vegan dish that’s full of flavour and nutrition. Combining creamy white beans with nutrient-rich Kale, this recipe is enhanced with a light touch of garlic, lemon juice and chilli flakes for warmth and zing. It’s a vibrant side dish or light main that is ready in just 10 minutes, perfect for busy days when time is short but health is a priority. This sautéed combination delivers plant-based protein, fibre and iron, making it a nourishing and satisfying option. The simplicity of the ingredients allows the natural flavours to shine, while the quick cooking time ensures everything retains its freshness. Whether paired with grains, served on toast or enjoyed solo, this dish is a go-to for effortless and clean eating.
RECIPE CATEGORY
Side
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Sauté
OCCASION/HOLIDAY
Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, High Fibre, Quick & Easy, Low Fat, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
- ½ cup canned white beans, rinsed
- 1 cup chopped Kale
- 1 clove garlic, minced
- 1 tbsp lemon juice
- 1 tsp olive oil
- Pinch of chilli flakes
- Salt to taste
FULL NUTRITIONAL INFORMATION
- Calories: 204.6 kcal
- Protein: 10.4g
- Carbohydrates: 30.8 g
- Sugars: 1 g
- Fibre: 7.3 g
- Fat: 5.3 g
- Saturated Fat: 0.6 g
- Sodium: 457.3 mg
- Potassium: 697.8 mg
- Iron:4.3 mg
- Calcium: 155.5 mg
PREPARATION
- Sauté Garlic: Heat olive oil in a pan over medium heat. Add minced garlic and cook for 30 seconds until fragrant.
- Add Kale: Stir in chopped Kale and sauté for 2–3 minutes until wilted.
- Add Beans: Toss in white beans and cook for another 2–3 minutes and stir them occasionally.
- Season And Finish: Add lemon juice, chilli flakes and salt to taste. Mix it well.
- Serve Warm: Remove from heat and serve immediately as a side or light main.
PREP TIME
3 minutes
COOKING TIME
7 minutes
TIPS
- Dry Beans Well: Pat beans dry before cooking to avoid excess moisture.
- Use Baby Kale: It wilts quickly and has a tender texture.
- Don’t Overcook Garlic: Cook only until fragrant to prevent bitterness.
- Add Lemon Last: Stir in after cooking to keep the citrus flavour bright.
- Chop Kale Finely: Smaller pieces cook more evenly and are easier to chew.
VARIATIONS
- Add Grains: Serve over quinoa, farro or brown rice for a fuller meal.
- Boost Protein: Toss in tempeh cubes or a scoop of cooked lentils.
- Make It Creamy: Add a spoonful of tahini or hummus before serving.
- Include Veggies: Add cherry tomatoes or roasted red peppers for colour.
- Swap Beans: Use chickpeas or cannellini beans for a change in texture.
- Top With Seeds: Sprinkle with sunflower or pumpkin seeds for crunch.
PREPPING AND STORAGE
- Refrigerate Leftovers: Store them in an airtight container for up to 3 days.
- Reheat Gently: Warm on the stove over low heat, adding a splash of water if needed.
- Avoid Freezing: Kale may lose texture after freezing. It is best eaten fresh.
- Prep In Advance: Chop kale and rinse beans ahead of time to reduce active cooking.