Braised Kale With Black Beans and Tomatoes

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Despite its list of ingredients, this Portuguese dish is easy to make. Everything goes straight into the pot and simmers into a rustic blend of nicely balanced flavors.


Serve this recipe as a side dish or over brown rice for a main course.

All of the ingredients should be available at your local natural and organic food store. Enjoy!

Braised Kale With Black Beans and Tomatoes

Makes 4 servings (side dish) or 2 servings (main dish)

1 bunch kale (about 8–10 leaves)
2 teaspoons extra-virgin olive oil
1 large onion, diced
5 large or 6 medium plum tomatoes, seeded and diced (2 cups)
2 garlic cloves, halved lengthwise
1 can (15.5 ounces) black beans, rinsed and drained
1½ cups fat-free, reduced-sodium chicken or vegetable broth
Salt and freshly ground black pepper, to taste

Using a sharp paring knife, slice off the hard, central vein of each kale leaf. Stacking 3 to 4 leaves at a time, cut them crosswise into half-inch strips. Rinse in a colander or sieve; shake well, leaving some moisture clinging to leaves.

In a large Dutch oven or heavy pot, heat oil over medium-high heat. Sauté onion until translucent, about 4 minutes. Add kale and mix until wilted, about 3 minutes.

Add tomatoes and garlic. Cook, stirring, until tomatoes soften slightly, about 3 minutes.

Add beans and broth. Bring to a boil, reduce heat, and simmer until kale is tender, about 30 minutes. Season to taste with salt and pepper.

Shopping Note: Lacinata, also called “dino” (dinosaur) kale or cavolo nero, is the best choice for this recipe. But any kale, including curly green and red Russian, can be used.

Recipe courtesy of the American Institute for Cancer Research

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