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
Widget by spoonacular.com

 

Suggested for you

Gingerbread Cake with Cream Cheese Frosting
Cook the Book: Mac and Cheese with Soubise
BB Monday: Brownie Cookies
Green Bean Casserole
Vegan Tomato, Chickpea, and Sweet Potato Soup
Red Wine Marinated Flank Steak #grassfedmoms
Blueberry Lavender Jam Ice Cream
Pork Chops in Orange Sauce
Semisweet Chocolate and Peanut Bars
Stuffed Eggplants in Garlic Sauce
Food Trivia

Scientists can turn peanut butter into diamonds.

Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

Popular Recipes
Cheesy Baked Spaghetti

Love Bakes Good Cakes

German Potato Salad

Kiwi and Carrot

Watercress, Sweet Corn and Pork Ribs Soup

Pig Pig's Corner

Sweet ‘N Sour Bacon Wrapped Pineapple {GF, Low Calorie & Low Fat}

Food Faith Fitness

60 Minute Chocolate Raspberry Sweet Rolls

This Gal Cooks