Marinated Kale, White Bean, and Tomato Salad

Marinated Kale, White Bean, and Tomato Salad could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. This recipe makes 6 servings with 331 calories, 19g of protein, and 8g of fat each. For 73 cents per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. It works best as a main course, and is done in approximately 25 minutes. This recipe from Budget Bytes requires garlic, water, olive oil, and mat beans. 738 people have tried and liked this recipe. Overall, this recipe earns an outstanding spoonacular score of 100%. If you like this recipe, you might also like recipes such as White Bean, Kale, and Tomato Stew, White Bean, Kale & Tomato Quesadillas, and Tomato, White Bean and Kale Soup.

Servings: 6

Preparation duration: 20 minutes

Cooking duration: 5 minutes

 

Ingredients:

2 cloves garlic, minced $0.16

½ lb. pre-washed and chopped kale (or one large bunch) $1.50

2 Tbsp lemon juice $0.09

1 (15 oz.) can white beans (navy, cannellini, etc.) $1.19

1 Tbsp olive oil $0.16

2 Tbsp olive oil $0.32

½ tsp dried oregano $0.05

Freshly cracked pepper $0.05

½ tsp salt $0.03

1 lb. ripe tomatoes $0.99

¼ cup water $0.00

Equipment:

pot

tongs

bowl

colander

Cooking instruction summary:

Heat 2 Tbsp of olive oil in a large pot over medium heat. Add the washed and chopped kale, along with cup of water to help it steam. Cook and stir the kale for 3-5 minutes, or just until it has wilted and is soft, but still vibrant green in color. Use tongs to transfer the kale to a bowl (leaving any remaining water behind). Let the kale cool in the refrigerator as you prepare the rest of the salad.Empty the can of beans into a colander and rinse well under cool running water. Allow the excess water to drain from the beans. Dice the tomatoes.To make the dressing, combine the remaining 1 Tbsp of olive oil, lemon juice, minced garlic, oregano, salt, and a healthy dose of freshly cracked pepper. Set the dressing aside.Once the kale has cooled slightly, add the rinsed and drained beans, diced tomatoes, and dressing. Toss the ingredients together until everything is evenly combined and coated in dressing. Serve immediately or refrigerate until ready to eat. Give the salad a good stir to redistribute the dressing before serving.

 

Step by step:


1. Heat 2 Tbsp of olive oil in a large pot over medium heat.

2. Add the washed and chopped kale, along with cup of water to help it steam. Cook and stir the kale for 3-5 minutes, or just until it has wilted and is soft, but still vibrant green in color. Use tongs to transfer the kale to a bowl (leaving any remaining water behind).

3. Let the kale cool in the refrigerator as you prepare the rest of the salad.Empty the can of beans into a colander and rinse well under cool running water. Allow the excess water to drain from the beans. Dice the tomatoes.To make the dressing, combine the remaining 1 Tbsp of olive oil, lemon juice, minced garlic, oregano, salt, and a healthy dose of freshly cracked pepper. Set the dressing aside.Once the kale has cooled slightly, add the rinsed and drained beans, diced tomatoes, and dressing. Toss the ingredients together until everything is evenly combined and coated in dressing.

4. Serve immediately or refrigerate until ready to eat. Give the salad a good stir to redistribute the dressing before serving.


Nutrition Information:

Quickview
330k Calories
19g Protein
8g Total Fat
47g Carbs
100% Health Score
Limit These
Calories
330k
17%

Fat
8g
13%

  Saturated Fat
1g
6%

Carbohydrates
47g
16%

  Sugar
2g
2%

Cholesterol
0.0mg
0%

Sodium
233mg
10%

Get Enough Of These
Protein
19g
38%

Vitamin K
277µg
264%

Vitamin A
4407IU
88%

Vitamin C
59mg
72%

Copper
1mg
63%

Magnesium
186mg
47%

Iron
7mg
42%

Potassium
1151mg
33%

Vitamin B1
0.43mg
28%

Phosphorus
218mg
22%

Calcium
211mg
21%

Manganese
0.36mg
18%

Vitamin E
1mg
10%

Vitamin B3
1mg
10%

Vitamin B6
0.18mg
9%

Vitamin B2
0.14mg
8%

Folate
24µg
6%

Fiber
0.98g
4%

Zinc
0.36mg
2%

Vitamin B5
0.12mg
1%

covered percent of daily need
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Food Trivia

Chicken contains 266% more fat than it did 40 years ago.

Food Joke

A mild-mannered man was tired of being bossed around by his wife; so he went to a psychiatrist. The psychiatrist said he needed to build his self-esteem, and so gave him a book on assertiveness, which he read on the way home. He had finished the book by the time he reached his house. The man stormed into the house and walked up to his wife. Pointing a finger in her face, he said, "From now on, I want you to know that I am the man of this house, and my word is law! I want you to prepare me a gourmet meal tonight, and when I'm finished eating my meal, I expect a sumptuous dessert afterward. Then, after dinner, you're going to draw me my bath so I can relax. And when I'm finished with my bath, guess who's going to dress me and comb my hair?" "The funeral director," said his wife.

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