Cooking in progress....

• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  North American >> Canadian >> Canadian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Using a sharp paring knife, slice off the hard, central vein of each kale leaf. | 2. Stacking 3 to 4 leaves at a time, cut them crosswise into half-inch strips. | 3. Rinse in a colander or sieve and shake well, leaving some moisture clinging to leaves. | 4. In a large Dutch oven or heavy pot, heat oil over medium-high heat. | 5. Saute onion until translucent, about 4 minutes. | 6. Add kale and mix until wilted, about 3 minutes. | 7. Add tomatoes and garlic. | 8. Cook, stirring, until tomatoes soften slightly, about 3 minutes. | 9. Add beans and broth. | 10. Bring to a boil, reduce heat and simmer until kale is tender, about 30 minutes. | 11. Season to taste with salt and pepper. | 12. Serve as a side dish or over brown rice for a main course. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
kale	1	bunch		-	-	-	-
extra virgin olive oil	2	teaspoons		-	-	-	-
onion	1		diced	60.0	14.01	1.65	0.15
plum tomato	6		seeded diced	-	-	-	-
garlic clove	2	halved		-	-	-	-
black bean	1	can	rinsed drained	991.8141	181.3769	62.8246	4.1301
vegetable broth	1 1/2	1/2	fat-free	243.54	39.483000000000004	8.9298	5.7564
salt black pepper			ground	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.