Garlicky Beans and Toast
A savory toast that can be eaten for breakfast, lunch, or dinner. Leafy greens add vitamins A and C, calcium, and potassium, making this simple dish extra nutritious.
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Serves6 (servings)
SWAP ScoreWhat's this?
Ingredients
- 1 can white beans, drained and rinsed (see notes for using dry beans)
- 2 tablespoons olive oil (or canola, vegetable)
- 1 bunch kale, washed, cut into 1-inch pieces (or collard greens)
- 6 cloves garlic, minced
- 1 cup water
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 6 slices whole wheat bread, toasted (or bread of choice)
- 1/4 teaspoon chili flakes (optional)
- 2 tablespoons shredded parmesan cheese
Directions
- Drain the liquid from the beans and rinse them under cold running water (this removes some of the sodium). If you are using dried beans, see the notes below for a recipe.
- In a deep skillet, heat the olive oil over medium heat until it simmers. Stir in the kale and sauté until very tender, about 5 minutes. Stir in the garlic and cook until it starts to soften, about 2 minutes.
- Stir in the drained beans, 1 cup water, and salt. Cook just until the beans are hot and the flavors have melded, 2 to 3 minutes. Stir in the pepper.
- Divide the toast among shallow serving bowls. Sprinkle with chili flakes, if using, and spoon the bean mixture and broth on top. Finish with the Parmesan and serve hot.
Recipe Tips
If using dry beans, use 2/3 cup of them and follow this recipe for cooking dry beans. To add flavor to the beans while cooking, add 1/2 peeled onion, 1 bay leaf, and 1 carrot, peeled and cut into pieces.
This can be a meal for any time of day, even breakfast!
If you don't have kale or other leafy greens, try using minced broccoli.
Nutrition Facts
Garlicky Beans and Toast
Amount Per Serving
Calories 204
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 1mg
0%
Sodium 682mg
28%
Potassium 420mg
12%
Total Carbohydrates 29g
10%
Dietary Fiber 5g
20%
Sugars 2g
Protein 9g
18%
Vitamin A
96%
Vitamin C
25%
Vitamin D0%
Calcium
10%
Iron
18%
* Percent Daily Values are based on a 2000 calorie diet.
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