Simmered Kale with Red Beans
Tender kale and red kidney beans are braised with red onion, garlic, dried sage, and vegetable broth, with hot pepper sauce adding a gentle kick. Comforting and hearty, this dish makes a warming winter meal served over grains or alongside cornbread.
- Prep15 mins
- Cook20 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Simmered Kale with Red Beans, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 42 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 61
- Heart Health
- 88
- Metabolic
- 58
- Digestive
- 42
- Inflammatory
- 55
- Performance
- 63
- General Wellness
- 1
Cut the tough stems off the kale and discard them. Stack the leaves, roll them tightly, and cut crosswise into 3/4-inch strips. Transfer the kale to a large bowl and cover with cold water; swirl to remove grit. Drain in a colander. Clean the kale a second time if the water in the bowl looks visibly dirty.
- 2
Heat oil in a saucepan over medium heat. Add onion and a pinch each of salt and pepper. Cook, stirring often, until golden brown around the edges, about 3 minutes. Add garlic and sage; cook and stir until fragrant, about 1 minute.
- 3
Stir in vegetable broth, scraping up any browned bits from the bottom of the saucepan. Cover, reduce the heat to low, and simmer for about 5 minutes. Increase the heat to medium and add the kale. Season with salt and pepper, and stir until just wilted, about 2 minutes. Cover and cook until tender but not soft, about 3 minutes.
- 4
Uncover the saucepan; stir in beans and hot sauce. Stir until the beans are heated through, 2 to 3 minutes. Season with salt and pepper.
- Calories 198.72 kcal Moderate 10%
- Protein 11.43 g Good Source 23%
- Carbohydrate 35.97 g 13%
- Total Fat 3.69 g Low Source 5%
- Saturated Fat 0.46 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.63 mg Low Source 0%
- Sodium 458.98 mg Moderate 20%
- Dietary Fiber 10.22 g Good Source 37%
- Total Sugars 2.72 g --
- Added Sugars 0.26 g Low Source 1%
- Calcium 132.45 mg Moderate 10%
- Iron 3.47 mg Moderate 19%
- Potassium 530.78 mg Moderate 11%
- Vitamin A 424.24 mcg Good Source 47%
- Vitamin C 92.36 mg Good Source 103%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
- Onions 🧅
About This Recipe
Simmered Kale with Red Beans is made with 11 ingredients and serves 6. It takes about 35 mins and is rated easy. Key ingredients include Black Pepper, Cooking Oil, Dried Sage, and Garlic. Each serving provides about 198.72 kcal, and is a good source of protein.
Recipe Questions
- What is Simmered Kale with Red Beans made of?
- The main ingredients are Black Pepper, Cooking Oil, Dried Sage, Garlic, Hot Sauce. The full list of 11 is above.
- How long does it take to make Simmered Kale with Red Beans?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 198.72 kcal. The full nutrition breakdown is above.
- Is Simmered Kale with Red Beans easy to make?
- This recipe is rated easy, with 11 ingredients and 4 steps.
- Is Simmered Kale with Red Beans healthy?
- Simmered Kale with Red Beans has an easyChef Pro health score of 63/100. Per serving, it provides 198.72 calories and 11.43 g of protein, or 23% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 458.98 mg (20% of the Daily Value). It contains Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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