Italian White Bean, Tomato, and Kale Bake
This baked dish is full of Mediterranean flavors with tender white beans, vibrant kale, and sweet, tangy tomatoes, all seasoned with Italian herbs and garlic. Creamy, satisfying, and lightly cheesy on top, it’s perfect as a main for a meatless meal or as a side to roasted chicken or fish.
Time
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Ingredients
1 can (15 oz) cannellini or white beans, drained and rinsed
2 cups cherry tomatoes, halved (or 1 can diced tomatoes, drained)
2 cups kale, chopped and tough stems removed
2 cloves garlic, minced
1 small onion, chopped
2 tbsp olive oil
1 tsp dried oregano
½ tsp dried thyme
½ tsp chili flakes (optional)
Salt and black pepper, to taste
¼ cup grated Parmesan cheese (optional)
2 tbsp breadcrumbs (optional, for topping)
Fresh basil, for garnish
Instructions
1. Preheat Oven:
Preheat oven to 375°F (190°C).
2. Sauté Vegetables:
1. In a skillet, heat olive oil over medium heat.
2. Sauté onion and garlic for 2–3 minutes until soft and fragrant.
3. Add kale and cook 2–3 minutes until slightly wilted.
3. Combine Ingredients:
1. In a large mixing bowl, combine sautéed vegetables, white beans, cherry tomatoes, oregano, thyme, chili flakes (if using), salt, and pepper.
2. Mix gently to combine.
4. Assemble the Bake:
1. Transfer mixture into a lightly oiled baking dish.
2. Sprinkle Parmesan and breadcrumbs on top, if using, for a lightly golden, crispy finish.
5. Bake:
Bake uncovered for 20–25 minutes, until bubbly and the top is golden.
6. Serve:
Garnish with fresh basil before serving.
Serve warm as a main dish or a side with crusty bread.
Tips:
Use fresh kale for a vibrant texture, but frozen, well-drained kale works too.
You can add a splash of cream or a few dollops of ricotta for a richer version.
For extra protein, top with cooked chicken or sausage slices before baking.
Nutritional Information
Calories: 220 kcal
Protein: 10 g
Fat: 9 g
Carbohydrates: 26 g
Fiber: 6 g