Cannellini Bean and Kale Casserole
This Cannellini Bean and Kale Casserole features creamy beans and tender kale baked with savory spices. Perfect for a wholesome dinner, it’s an easy recipe that blends nutrient-rich ingredients into a hearty, plant-based meal.
Why You’ll Love This Recipe
This cannellini bean and kale casserole is a nutritious, healthy dinner that combines creamy cannellini beans with tender, nutrient-packed kale, baked with savory spices for a hearty, plant-based meal. Easy to prepare and perfect for family dinners, it’s rich in protein, fiber, and vitamins. The oven’s gentle cooking creates a comforting, guilt-free indulgence that’s both delicious and good for you.
Recipe Tips and Tricks
- Rinse Beans Well: Removes excess sodium from canned beans.
- Massage Kale: Softens leaves for better texture.
- Use Fresh Spices: Enhances flavor over pre-mixed blends.
- Bake Covered Initially: Keeps casserole moist, then uncover for a crisp top.
- Stir Gently: Avoid mashing beans during mixing.
- Check Seasoning: Taste and adjust salt based on broth.
- Rest Before Serving: Allows flavors to meld.
- Use a Casserole Dish: Ensures even baking.
- Serve Warm: Maximizes the bean-kale contrast.
- Store Airtight: Keeps casserole fresh and prevents drying.
Cannellini Bean and Kale Casserole
Hearty cannellini bean and kale casserole, healthy dinner dish.
Ingredients
- ¼ cup breadcrumbs (optional)
- ¼ tsp black pepper
- ½ tsp salt
- 1 cup low-sodium vegetable broth
- 1 tsp chopped thyme
- 2 cans (15 oz each) cannellini beans
- 2 tbsp nutritional yeast (optional)
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 4 cups chopped kale
Instructions
- Preheat Oven: Set oven to 375°F and lightly grease a casserole dish.
- Prep the Kale: Rinse kale, remove tough stems, chop, and massage with 1 tbsp olive oil for 1-2 minutes to soften.
- Sauté Aromatics: In a skillet, heat remaining olive oil over medium heat. Add minced garlic and cook for 1-2 minutes until fragrant.
- Mix Ingredients: In a large bowl, combine cannellini beans, sautéed garlic, massaged kale, thyme, nutritional yeast (if using), salt, and black pepper. Stir gently to mix.
- Add Broth: Pour vegetable broth into the mixture and stir until evenly distributed.
- Transfer to Dish: Spoon the mixture into the prepared casserole dish, spreading it evenly.
- Top with Breadcrumbs: Sprinkle breadcrumbs (if using) over the top for a crispy finish.
- Bake Covered: Cover with foil and bake for 20 minutes. Remove foil and bake for another 10-15 minutes until the top is golden.
- Rest the Dish: Remove from the oven and let rest for 10 minutes to allow flavors to settle.
- Serve and Enjoy: Serve warm and savor this hearty, wholesome casserole!
Notes
- Rinse beans thoroughly to reduce sodium; massage kale for tenderness.
- Stir gently to keep beans intact; adjust seasoning based on broth saltiness.
- Store leftovers promptly to maintain freshness; reheat to restore texture.
- This recipe can be adapted for dairy-free or low-carb diets with appropriate swaps.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 176Total Fat 6gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 564mgCarbohydrates 28gFiber 6gSugar 8gProtein 8g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Cannellini Beans (2 cans, 15 oz each): Drained and rinsed, for creamy texture.
- Kale (4 cups, chopped): Fresh, massaged for tenderness.
- Vegetable Broth (1 cup): Low-sodium for moisture.
- Olive Oil (2 tbsp): Extra virgin for a fruity note.
- Garlic (3 cloves): Minced for savory richness.
- Thyme (1 tsp, chopped): Fresh for aromatic depth.
- Nutritional Yeast (2 tbsp): Adds cheesy flavor; optional.
- Salt (½ tsp): Enhances flavor; adjust to taste.
- Black Pepper (¼ tsp): Adds a subtle kick.
- Breadcrumbs (¼ cup, optional): Low-carb for a crispy top.
Variations and Substitutions
- Bean Swap: Use navy or great northern beans.
- Greens Swap: Substitute with spinach or Swiss chard.
- Broth Swap: Use chicken broth or water with extra seasoning.
- Oil Swap: Use avocado oil or omit for oil-free.
- Herb Swap: Replace thyme with rosemary or oregano.
- Yeast Swap: Use Parmesan or omit for dairy-free.
- Breadcrumbs Swap: Use almond flour for low-carb.
- Low-Sodium: Reduce or skip salt based on broth.
Storage Options
- Refrigerator: Store in an airtight container for up to 4 days; reheat in oven.
- Freezer: Freeze in portions for up to 2 months; thaw in fridge.
- Reheating: Warm in oven at 350°F for 10-15 minutes.
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