Kale and bean apple bowl
Discover a nutritious and delicious Kale and Bean Apple Bowl, a perfect fusion of sweet and savory flavors. This easy-to-make recipe combines crisp apples, hearty black beans, fresh kale, and aromatic onions, seasoned with salt, a touch of sugar, garlic, and coconut oil for a satisfying meal. Ideal for a wholesome lunch or dinner, it’s packed with vitamins, fiber, and protein for a healthy, balanced diet.
- 22 Apr 2024
- Cook time 5 min
- Prep time 10 min
- 3 Servings
- 8 Ingredients
The Kale and Bean Apple Bowl is a wholesome and nutritious dish packed with vibrant flavors and textures. Combining the crunchiness of fresh kale and apple with the heartiness of black beans and the savory touch of sautéed onion and garlic, this bowl is not only satisfying but also rich in vitamins and minerals. Perfect for a quick lunch or a light dinner, this recipe is easy to prepare and bursting with freshness and goodness.
Ingredients:
Instructions:
- Apple: Wash, core, and dice the apple into bite-sized pieces.
- Onion: Peel and finely chop the onion.
- Kale: Wash the kale thoroughly, remove the stems, and chop the leaves into bite-sized pieces.
- Black Beans: Drain and rinse the black beans to remove excess sodium and starch.
- Heat the 1 tablespoon of coconut oil in a large skillet or pan over medium heat.
- Add the chopped onion to the pan and sauté for about 3-4 minutes, until the onions are translucent and softened.
- Add the 1 teaspoon of minced garlic to the pan and sauté for another minute, until fragrant.
- Add the diced apple, and continue to cook for about 5 minutes, stirring occasionally, until the apple pieces soften slightly.
- Add the rinsed black beans to the pan, stirring to combine evenly.
- Add the chopped kale to the pan. The kale will take up a lot of space initially but will wilt down after a few minutes. Stir constantly to aid the wilting process.
- Sprinkle the 1 teaspoon of salt and 1/2 teaspoon of sugar over the mixture.
- Continue to cook, stirring occasionally, for about 5-7 minutes, until the kale is fully wilted and heated through.
- Taste the mixture and adjust seasoning if necessary, adding more salt or a bit more sugar to balance flavors as desired.
- Once everything is well combined and heated through, remove from heat.
- Divide the kale, bean, and apple mixture into bowls or serve family-style on a larger dish.
Tips:
- Make sure to wash the kale and apples thoroughly before using them.
- Add the salt gradually, and adjust to taste to avoid over-seasoning.
- For a stronger garlic flavor, use fresh minced garlic instead of pre-minced.
- If you prefer a bit of heat, consider adding a pinch of red pepper flakes or a dash of hot sauce.
- Serve immediately for the freshest taste, but it can also be stored in the refrigerator for up to two days.
This flavorful Kale and Bean Apple Bowl is a delightful combination of sweet and savory that is both nourishing and delicious. With its simple preparation and nutrient-dense ingredients, this dish is perfect for those looking to enjoy a healthy and satisfying meal. Enjoy it on its own or as a side dish, and savor the blend of textures and flavors that make it truly special.
| Nutrition Facts | |
|---|---|
| Serving Size | 370 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 44g | 12% |
| Fiber 16g | 43% |
| Sugar 13g | 13% |
| Fat | |
| Fat 6g | 8% |
| Saturated 4.05g | 13% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 220ug | 24% |
| Choline 40mg | 7% |
| Vitamin B1 0.34mg | 28% |
| Vitamin B2 0.51mg | 40% |
| Vitamin B3 2.07mg | 13% |
| Vitamin B6 0.32mg | 19% |
| Vitamin B9 150ug | 39% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 100mg | 106% |
| Vitamin E 1.62mg | 11% |
| Vitamin K 350ug | 295% |
| Minerals | |
| Calcium, Ca 290mg | 22% |
| Copper, Cu 0.36mg | 0% |
| Iron, Fe 4.38mg | 40% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 230mg | 18% |
| Potassium, K 930mg | 27% |
| Selenium, Se 2.74ug | 5% |
| Sodium, Na 1020mg | 68% |
| Zinc, Zn 1.26mg | 11% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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