Healthy Food Recipes: Italian Kale Recipe

Prep Time: 15 minutes

Cook Time: 25 minutes

Additional Time: 10 minutes

Total Time: 50 minutes

Servings: 4

Ingredients:

• 1 bunch of kale, stems removed and leaves chopped (about 8 cups)
• 2 tablespoons olive oil
• 3 cloves of garlic, minced
• 1 onion, diced
• 1 (15 oz) can of diced tomatoes
• 1 (15 oz) can of cannellini beans, drained and rinsed
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional, for a spicy kick)
• Salt and black pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

Steps to Cook:

1. Wash the kale leaves and remove the tough stems. Chop the leaves into bite-sized pieces and set aside.

2. In a large skillet or Dutch oven, heat the olive oil over medium heat. Add the minced garlic and diced onion. Sauté for 2-3 minutes, or until the onion is translucent.

3. Add the chopped kale to the skillet and sauté for 5-7 minutes, stirring occasionally, until the kale is wilted and tender.

4. Pour in the can of diced tomatoes, including the juices, and the drained and rinsed cannellini beans. Stir to combine.

5. Season the mixture with dried oregano, red pepper flakes (if using), salt, and black pepper. Stir well to incorporate the spices.

6. Reduce the heat to low and let the kale and bean mixture simmer for 15-20 minutes, stirring occasionally, to allow the flavors to meld.

7. Remove the skillet from the heat and let the dish sit for 10 minutes to allow the flavors to further develop.

8. Serve the Italian kale recipe warm, optionally topped with grated Parmesan cheese.

Cook’s Note:

• For a heartier meal, you can serve the Italian kale recipe over cooked whole-grain pasta or paired with crusty bread.
• If you prefer a smoother texture, you can use an immersion blender to lightly purée the mixture before serving.
• Adjust the amount of red pepper flakes to suit your desired level of spiciness.
• This recipe is versatile, so feel free to add other vegetables, such as diced bell peppers or zucchini, to the skillet.
• The Italian kale recipe can be made in advance and reheated, making it a great option for meal prepping or busy weeknights.

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