Slow-Baked Beans With Kale (Martha Rose Shulman) Recipe

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Slow-Baked Beans With Kale (Martha Rose Shulman)
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Ingredients
13
Count
Nutrition
295
Calories
Total time
200
Minutes
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Ingredients:

  • 1 bunch kale, stemmed and washed in two changes of water (can also use chard or other greens)
  • 1 medium onion, chopped
  • 1 2/3 cups dried lima beans (3/4 lb) or 1 2/3 cups white beans, picked over and soaked for at least four hours and drained (3/4 lb)
  • 1 (6 oz) can tomato paste , dissolved in 1 cup water
  • 3 cups additional water
  • 1 bouquet garni consisting of 4 parsley sprig, 2 thyme sprigs and a bay leaf
  • salt and a generous amount fresh ground pepper
  • 1/2 cup breadcrumbs

Directions:

  1. Preheat the oven to 225°F Meanwhile, bring a large pot of water to a boil, salt generously and add the kale. Blanch for two minutes, then transfer to a bowl of ice water. Drain, squeeze out water and cut into ribbons. Set aside. (I blanch the kale to extract some of the bitterness, but you can skip this step.).
  2. Heat 2 tablespoons of the olive oil over medium heat in a large ovenproof casserole. Add the onion, carrots and celery. Cook, stirring often, until the onion is tender, about five minutes. Add the garlic and cook, stirring, until fragrant, 30 seconds to a minute. Add the dissolved tomato paste, and bring to a simmer.
  3. Add the drained beans, the remaining water, the bouquet garni, herbes de Provence and salt and pepper. Stir in the kale, bring to a simmer, cover and place in the oven. Bake three hours until the beans are tender and creamy. (Made sure that the beans stay at a very slow simmer while in the oven. If they are not when you check, turn up the heat.) Taste and adjust salt.
  4. Mix together the remaining olive oil and the bread crumbs. Sprinkle the bread crumbs over the beans, and continue to bake another 30 minutes to an hour until the bread crumbs are lightly browned. Remove from the heat and serve; or allow to cool slightly and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 294.84 Kcal (1234 kJ)
Calories from fat 74.35 Kcal
% Daily Value*
Total Fat 8.26g 13%
Sodium 66.7mg 3%
Potassium 931.85mg 20%
Total Carbs 43.73g 15%
Sugars 6.93g 28%
Dietary Fiber 13.12g 52%
Protein 12.97g 26%
Vitamin C 3.9mg 6%
Vitamin A 0.1mg 3%
Iron 3.8mg 21%
Calcium 81.3mg 8%
Amount Per 100 g
Calories 118.62 Kcal (497 kJ)
Calories from fat 29.91 Kcal
% Daily Value*
Total Fat 3.32g 13%
Sodium 26.83mg 3%
Potassium 374.91mg 20%
Total Carbs 17.6g 15%
Sugars 2.79g 28%
Dietary Fiber 5.28g 52%
Protein 5.22g 26%
Vitamin C 1.6mg 6%
Iron 1.5mg 21%
Calcium 32.7mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.8
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • high fiber

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