Healthy Italian Kale Recipes

Prep Time: 15 minutes

Cook Time: 30 minutes

Additional Time: 10 minutes

Total Time: 55 minutes

Servings: 4

Ingredients:

• 1 bunch of kale, stems removed and leaves chopped
• 2 tablespoons olive oil
• 3 cloves of garlic, minced
• 1 onion, diced
• 1 can (15 oz) diced tomatoes
• 1 cup cooked white beans or chickpeas
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste

Steps to Cook:

1. Prepare the Kale:

   • Rinse the kale leaves and remove the tough stems. Chop the leaves into bite-sized pieces.

2. Sauté the Aromatics:

   • Heat the olive oil in a large skillet or saucepan over medium heat.
   • Add the minced garlic and diced onion. Sauté for 2-3 minutes, stirring occasionally, until the onion is translucent.

3. Add the Kale:

   • Add the chopped kale to the skillet. Sauté for 5-7 minutes, stirring frequently, until the kale is wilted and tender.

4. Stew the Kale:

   • Pour in the can of diced tomatoes, including the juices.
   • Add the cooked white beans or chickpeas.
   • Sprinkle in the dried oregano and red pepper flakes (if using).
   • Season with salt and black pepper to taste.
   • Bring the mixture to a simmer and let it cook for 15-20 minutes, stirring occasionally, until the flavors have melded and the kale is very tender.

5. Finish and Serve:

   • Remove the skillet from heat and stir in the grated Parmesan cheese.
   • Taste and adjust seasoning if necessary.
   • Serve the Italian kale stew hot, garnished with additional Parmesan cheese if desired.

Cook’s Note:

• For a heartier meal, you can serve the Italian kale stew over cooked whole grains, such as quinoa, farro, or brown rice.
• If you prefer a creamier texture, you can add a tablespoon or two of heavy cream or plain Greek yogurt to the stew before serving.
• Leftover Italian kale stew can be stored in an airtight container in the refrigerator for up to 4 days. Reheat gently before serving.
• This recipe can be easily adapted to use different types of beans, such as cannellini beans, kidney beans, or even lentils.
• For a spicier version, increase the amount of red pepper flakes or add a diced jalapeño pepper.
• Feel free to experiment with different Italian herbs, such as basil, thyme, or rosemary, to customize the flavor profile.

---