Mediterranean Creamy Tuscan White Bean and Kale
This creamy Tuscan-inspired dish blends tender white beans with wilted kale in a garlic-herb sauce. It’s a hearty vegetarian main or side, Mediterranean in spirit, with a silky sauce made from olive oil, broth, and a touch of cream (or yogurt for lightness). Comforting, protein-rich, and full of nutrients.
⏱ Time
Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes
Ingredients
2 tbsp olive oil
1 small onion, finely chopped
4 cloves garlic, minced
½ tsp red pepper flakes (optional, for gentle warmth)
1 tsp dried oregano (or Italian herb blend)
2 cans (15 oz / 400 g each) white beans (cannellini or great northern), drained & rinsed
4 cups chopped kale, stems removed
1 cup vegetable or chicken broth
½ cup heavy cream (or Greek yogurt for lighter)
¼ cup grated Parmesan (optional, for creaminess)
Zest and juice of ½ lemon
Salt & black pepper, to taste
Optional garnishes:
Fresh parsley or basil
Extra Parmesan
Drizzle of good olive oil
Instructions
1. Cook aromatics
Heat olive oil in a skillet or Dutch oven over medium heat.
Add onion and sauté until softened, 4–5 minutes.
Stir in garlic, red pepper flakes, and oregano; cook 1 minute until fragrant.
2. Simmer beans & kale
Add beans and broth. Bring to a gentle simmer, 5 minutes.
Stir in kale, cooking until wilted and tender (about 5 minutes).
3. Make it creamy
Lower heat and stir in cream (or Greek yogurt), Parmesan, lemon zest, and juice.
Simmer another 3–4 minutes until thickened and creamy.
4. Finish & serve
Taste and adjust salt, pepper, or lemon.
Garnish with herbs, extra Parmesan, or a drizzle of olive oil.
Serve warm with crusty bread, pita, or over couscous/farro.
Notes & Tips
For a vegan version, replace cream with cashew cream or coconut milk and skip Parmesan.
Add sun-dried tomatoes for richness or roasted red peppers for sweetness.
Excellent as a topping for baked potatoes, grain bowls, or pasta.
❓ Frequently asked questions FAQ
Q: Can I use dried beans?
Yes — soak overnight, cook until tender, then proceed with the recipe.
Q: Can this be made ahead?
Yes, it keeps 3–4 days in the fridge; reheat gently with a splash of broth.
Q: Is it more of a side or main?
It works as both — side to grilled fish/chicken, or a vegetarian main with bread or grains.
Nutrition information
Calories: ~330 kcal
Protein: 14 g
Carbs: 35 g
Fat: 15 g
Fiber: 10 g