Bean & Kale Smash
This recipe is a winner with fiber content - as well all the nutrients provided by kale (calcium, folate, and iron). Plus, we love anything that has bacon. Adapted from the PC recipe.
This recipe is a winner with fiber content - as well all the nutrients provided by kale (calcium, folate, and iron). Plus, we love anything that has bacon. Adapted from the PC recipe.
Ingredients:
1 can diced tomatoes
7 slices of low-sodium bacon
2 cloves of garlic, minced
1/2 red onion, chopped
2 cloves of garlic, minced
1/2 red onion, chopped
1 bunch of kale
1 can of black or white beans (we used black because we had them!)
1 can of black or white beans (we used black because we had them!)
InstructionsCook the bacon within a frying pan, until crispy. Set aside to cool.
Add 1 TBSP of the bacon fat (or 1 tbsp of the oil of your choice) in a saucepan, and brown the garlic & onion until onion is translucent, on about 7 or high.
Reduce heat to medium, 5. Chop kale, removing the woody ends. Add to saucepan, stirring frequently until kale is starting to wilt.
Drain can of tomatoes leaving 1/2 of the juice in a seperate container. Add tomatoes to pan. Drain and rinse beans then add to the mix. Add some of the tomato juice as needed.
Chop now cooled bacon & add to the mix, stirring frequently until heated about 5-7 minutes.
Makes 4 servings.
Add 1 TBSP of the bacon fat (or 1 tbsp of the oil of your choice) in a saucepan, and brown the garlic & onion until onion is translucent, on about 7 or high.
Reduce heat to medium, 5. Chop kale, removing the woody ends. Add to saucepan, stirring frequently until kale is starting to wilt.
Drain can of tomatoes leaving 1/2 of the juice in a seperate container. Add tomatoes to pan. Drain and rinse beans then add to the mix. Add some of the tomato juice as needed.
Chop now cooled bacon & add to the mix, stirring frequently until heated about 5-7 minutes.
Makes 4 servings.
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