This dish is simple to make and quite
tasty as a side, appetizer, or main dish, if paired with whole grains.
Kale is a spectacular source of calcium as well as vitamins K and
A—important for maintaining healthy skin and strong bones, supporting
the immune system, and producing red blood cells.
Makes 4 servings
1 large onion, thinly sliced
3/4 cup vegetable broth, divided
2 bunches curly kale or dinosaur kale, chopped or torn into bite-size pieces
2 15-ounce cans cannellini beans, drained and rinsed
zest and juice from 1 lemon
2 tablespoons sesame seeds
1 teaspoon toasted sesame oil (optional)
1 teaspoon Braggs Liquid Aminos (Bragg
Liquid Aminos is a gluten-free soy sauce substitute made with NON-GMO
soybeans and contains 16 Amino Acids. Find this product at your local
food store or online at www.bragg.com.)
Preheat a large wok or skillet over medium heat. Add onion and 1/2
cup broth and sauté for 3 minutes. Add kale, the remaining 1/4 cup
broth, beans, and lemon zest and juice. Cook on low until tender.
Sprinkle with sesame seeds and if using, Bragg Liquid Aminos.
Per serving (1/4 recipe): calories: 295; fat: 4.1 g;
saturated fat: 0.7 g; calories from fat: 11.6%; cholesterol: 0 mg;
protein: 18.6 g; carbohydrate: 50.6 g; sugar: 4.6 g; fiber: 13.5 g;
sodium: 501 mg: calcium: 259 mg; iron: 7.2 mg; vitamin C: 71 mg;
beta-carotene: 13099 mcg; vitamin E: 2.8 mg
Recipe by Isis Israel, Food for Life Educational Alliance Partner