Italian White Bean, Tomato & Kale Bake
Description:
This hearty and comforting Italian-inspired casserole is packed with nutritious ingredients like white beans, kale, and tomatoes. Perfect as a main dish or a side, it blends robust flavors of garlic, herbs, and a touch of Parmesan cheese for a satisfying, wholesome meal. It’s cozy, healthy, and can be made ahead for an easy weeknight dinner.
Prep & Cook Time:
Preparation Time: 15 minutes
Cooking Time: 35–40 minutes
Total Time: 50–55 minutes
Servings: 4–6
Ingredients:
2 tablespoons olive oil
1 medium onion, finely diced
3 cloves garlic, minced
1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
1 can (14 oz) diced tomatoes (or 2 cups fresh diced tomatoes)
1 bunch kale, stems removed and leaves roughly chopped (about 3 cups)
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon red pepper flakes (optional, for a slight kick)
Salt and freshly ground black pepper, to taste
1/2 cup grated Parmesan cheese (or vegan alternative)
1/2 cup breadcrumbs (optional, for a crunchy topping)
1/4 cup vegetable broth or water
Instructions:
Preheat the Oven:
Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch baking dish or similar casserole dish.
Sauté the Aromatics:
In a large skillet over medium heat, add olive oil. Sauté the onion until soft and translucent, about 4–5 minutes. Add garlic and cook for another 1 minute until fragrant.
Combine Main Ingredients:
Add the white beans, diced tomatoes (with juices), kale, oregano, basil, red pepper flakes (if using), and vegetable broth to the skillet. Stir well and cook for 5–6 minutes until the kale begins to wilt. Season with salt and pepper to taste.
Transfer to Baking Dish:
Pour the mixture into the prepared baking dish. Smooth it out evenly. Sprinkle the Parmesan cheese and breadcrumbs evenly over the top if using.
Bake:
Bake uncovered for 25–30 minutes, or until the top is golden and bubbly.
Serve:
Remove from oven and let it sit for 5 minutes before serving. Garnish with extra Parmesan or fresh basil if desired.
Tips & Variations:
Protein Boost: Add cooked Italian sausage, shredded chicken, or tofu for extra protein.
Cheese Variations: Swap Parmesan for mozzarella or a blend of Italian cheeses.
Make Ahead: Assemble the bake and refrigerate for up to 24 hours before baking.
Vegan Version: Omit cheese or use a vegan alternative.
Common Questions & Answers:
1. Can I use frozen kale?
Yes! Just thaw and squeeze out excess water before adding to the skillet.
2. Can I make this gluten-free?
Absolutely! Omit the breadcrumbs or use gluten-free breadcrumbs.
3. Can I use canned spinach instead of kale?
Yes, but kale has a better texture when baked. Spinach will become softer and release more water, so reduce added liquid slightly.
4. Can this be stored?
Store leftovers in an airtight container in the refrigerator for 3–4 days. Reheat in the oven or microwave.
5. Can I freeze it?
Yes, freeze before baking for up to 2 months. Bake directly from frozen, adding 5–10 extra minutes to the cooking time.
This dish is warm, filling, and packed with plant-based protein and fiber, making it perfect for a cozy dinner or a healthy lunch prep option.