Braised Kale With Black Beans and Tomatoes
Hearty one-pot braise combining tender kale, earthy black beans, and fresh tomatoes in savory broth. Aromatic garlic and onion build depth while gentle simmering melds flavors. Serve as a nutrient-dense side dish or spoon over grains for a light vegetarian main. This version prioritizes whole ingredients and minimal oil, making it accessible and nourishing for weeknight dinners.
Ingredients
- 1 bunch kale, hard central vein removed, cut into half-inch strips
- 2 teaspoons extra virgin olive oil
- 1 large onion, diced
- 6 medium plum tomatoes, seeded and diced1 (14.5 ounce) can diced tomatoes, drainedroughly equivalentseasonal/convenience
adjusts cooking slightly
- 2 cloves garlic, halved lengthwise
- 1 ½ can black beans, rinsed and drained
- 1 ½ cups reduced-sodium fat-free chicken broth or vegetable broth
- salt
- freshly ground black pepper
Instructions
- 1
Slice off the hard central vein from each kale leaf using a sharp paring knife.
- 2
Stack 3 to 4 leaves and cut crosswise into half-inch strips.
- 3
Rinse kale in a colander and shake well, leaving some moisture on leaves.
- 4
Heat oil in a large Dutch oven or heavy pot over medium-high heat.
- 5
Saute onion until translucent, about 4 minutes.
- 6
Add kale and mix until wilted, about 3 minutes.
- 7
Add tomatoes and garlic.
- 8
Cook, stirring, until tomatoes soften slightly, about 3 minutes.
- 9
Add beans and broth.
- 10
Bring to a boil, reduce heat, and simmer until kale is tender, about 30 minutes.
- 11
Season to taste with salt and pepper.
- 12
Serve as a side dish or over brown rice for a main course.
Tips
Leaving moisture on rinsed kale helps it steam and braise evenly without additional liquid. This prevents overcooking and preserves texture.
Slice tomatoes while still slightly firm to avoid excessive breakdown. Seeding reduces excess liquid that can dilute broth flavors.
Good to Know
Refrigerate in airtight container up to 4 days. Flavors deepen overnight. Reheats gently on stovetop with splash of broth.
Prepare through step 9 up to 2 days ahead. Refrigerate covered. Finish simmering when ready to serve for fresher kale texture.
Serve warm as a side to roasted chicken, fish, or grain bowls. Also stands alone with crusty bread for a light meal.
Common Mistakes
Do not skip rinsing kale after slicing to avoid excess bitterness and debris.
Do not over-braise kale beyond 30 minutes to avoid mushy, grainy texture.
Do not skip removing the central vein as it remains tough and fibrous when cooked.
Substitutions
Vegan Options
General Alternatives
adjusts cooking slightly
FAQ
Can I use frozen kale instead of fresh?
Yes. Use 10 ounces frozen chopped kale, thawed and drained. Skip the vein removal step. Add it directly at step 6 and reduce wilting time to 1-2 minutes since it is already partially cooked.
What if I do not have a Dutch oven?
Any large heavy pot or deep skillet with a lid works. Ensure it is large enough to hold all ingredients comfortably so liquid simmers evenly and kale braises uniformly.
How long can I keep leftovers and can I freeze this?
Store refrigerated up to 4 days. Freezing is possible but kale becomes slightly softer upon thawing due to ice crystal formation. Freeze up to 2 months in airtight container; thaw overnight in fridge before reheating.