This satisfying Kale and Black Bean Skillet is a perfect addition to your collection of Healthy Black Bean Recipes. You can create a flavorful and hearty meal in under 30 minutes, ideal for busy weeknights or a nutritious lunch.
Key Ingredients & Substitutions:
- Kale: Any sturdy leafy green like collard greens or spinach works well.
- Black Beans: Canned pinto beans or kidney beans are good alternatives.
- Canned Diced Tomatoes: Fresh diced tomatoes can be used, or a can of crushed tomatoes for a smoother sauce.
- Vegetable Broth: Water can be substituted in a pinch.
- Onion & Garlic: Essential for flavor; use powders if fresh isn’t available (1 tsp onion powder = 1/2 onion, 1/2 tsp garlic powder = 1 clove).
Ingredients:
Main:
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can black beans, rinsed and drained
- 4 cups chopped kale (about 1/2 bunch)
- 1/2 cup vegetable broth
Spices:
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon smoked paprika
- Salt and black pepper to taste
How Much Time Will You Need?
- Prep time: 10 minutes
- Cook time: 15-20 minutes
- Total time: 25-30 minutes
- Servings: 4
- Calories per serving: Approximately 210
- Tools needed: Large skillet, cutting board, chef’s knife
Step-by-Step Instructions:
1. Sauté the Aromatics
Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until it softens, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Build the Flavor Base
Add the ground cumin, chili powder, and smoked paprika to the skillet. Stir constantly for about 30 seconds to toast the spices, enhancing their aroma and flavor.
3. Combine Main Ingredients
Pour in the undrained diced tomatoes, rinsed black beans, and vegetable broth. Bring the mixture to a gentle simmer, stirring to combine all ingredients thoroughly. This creates the delicious sauce for your Healthy Black Bean Recipes.
4. Wilt the Kale
Add the chopped kale to the skillet, in batches if necessary. Stir it into the simmering mixture until it wilts and becomes tender, which usually takes about 5-7 minutes.
5. Season and Serve
Season your Kale and Black Bean Skillet with salt and black pepper to your taste. Remove from heat and serve hot. Enjoy this quick and easy addition to your Healthy Black Bean Recipes!
Variation Ideas:
- Add a squeeze of fresh lime juice at the end for brightness.
- Stir in cooked brown rice or quinoa to make it a heartier bowl.
- Top with sliced avocado or a dollop of dairy-free sour cream.
- For a touch of heat, include a pinch of red pepper flakes with the other spices.
- Integrate other vegetables like bell peppers or corn for added texture and nutrients.
Storage Instructions:
Store leftover Kale and Black Bean Skillet in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through.
Frequently Asked Questions (FAQ):
Q: Can you prepare this dish ahead of time?
A: Yes, you can chop the onion and garlic ahead of time to speed up the cooking process.
Q: What if you don’t have fresh kale?
A: You can use frozen kale; simply add it directly to the skillet and cook until tender.
Q: Is this recipe gluten-free?
A: Yes, this Kale and Black Bean Skillet is naturally gluten-free.
Q: Can you make this spicier?
A: Absolutely! Add extra chili powder or a pinch of cayenne pepper with the other spices.
Q: What are some good toppings for this skillet?
A: Sliced green onions, cilantro, hot sauce, or a sprinkle of nutritional yeast are great options.
Q: Why are black beans healthy?
A: Black beans are an excellent source of fiber, protein, and various vitamins and minerals, making them a staple in Healthy Black Bean Recipes.