I bought a bag of kale instead of a bag of spinach this week. My plan was to figure out ways to get this power house vegetable IN me and hopefully IN my family, although unless I hide it, they aren't game.
According to NutritionData.com, Kale...
".. is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.
All that for only 33 calories a cup!
Leafy greens like kale, chard, and collards are all foreign to me. I didn't grow up eating "greens" except for spinach (which I hated) and lettuce. I remember mom making a box of frozen spinach which I'd choke down with tons of salt. I was maybe 30 when I discovered raw baby spinach in bags and now I use it on everything! Really, I do. Click here!
But enough about spinach. I'm moving on to kale! This week I tried it in smoothies, eggs, and this salad idea.
Yesterday I was craving beans for some reason. When I looked in the pantry all I had was a can of Northern and some chickpeas. I grabbed the Northern Beans, looked over and caught a glimpse of the dried cranberries.
Hmmmm. Creamy beans, hearty greens, sweet cranberries? This could be a good combination, but it needs a little crunch.
BAM Cashews. Perfect.
That's how the idea was born. Here's how I made it.
- About 1 Cup Chopped Kale or more! (67g)
- ¼ cup water
- ⅛ cup Dried Cranberries (20g)
- 1 15oz Can of Northern Beans drained and rinsed
- 2 tsp Balsamic Vinegar
- ½ oz Cashews chopped (14g)
Heat a non-stick skillet over medium-high heat. Add the kale and a ¼ cup of water.
The water should boil shortly. Toss the kale. It will begin to deepen in color and wilt a little. Once it does add the cranberries. There's should still be moisture in the pan.
Toss and cook for a minute or two until most of the water evaporates.
Add the beans.
Toss, add the vinegar and cook for 1-2 minutes allowing all the flavors to mix.
Add the cashews and cook for one more minute.
Remove and EAT!
I'm going to be honest, I ate the whole batch for lunch. I couldn't help myself! I ate half, uploaded the photos, and then ate the other half. I liked it that much! So simple and so tasty! I was planning on it being 2 servings and that's how I'll list it, as I think it makes a fabulous side dish. You can always double the nutritional info if you eat it all, like I did. 🙂
|Servings||Amt per Serving|
|2||half the recipe|
|235||4g||8g||old: 4||new: 6|