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Kale and White Bean Bruschetta

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I throw a lot of cozy dinner parties and am always looking for ‘lazy girl’s’ recipes that present stupendously! I came up with this easy to make and serve kale and white bean bruschetta that’s sure to delight during your winter dinner and holiday parties! Added bonus: with kale and beans your guests will thank you for coming up with a healthy, guilt-free dish!

Just rub some garlic on toasted baguette slices, top it with the bean and kale mixture, sprinkle some colorful spices on top – and voila! You’ve got a party on a plate!

Further Food Nutritionist Commentary:

Beans, beans, the magical...indeed this recipe is an easy, crowd pleaser that not only tastes great but imparts nutritional benefits to your friends and family. Despite the humble bean’s reputation for causing gas, most people tolerate them well and are the better for it. They are a great source of fiber which keeps the belly feeling full, and protein, yet naturally low in fat and cholesterol. We sing the praises of kale all day long at Further Food - it’s a great source of vitamin C, fiber, and phytochemicals, and stand up well to any dressing you can toss on it.

By Karen Tayeh, Nutritionist
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Kale and White Bean Bruschetta

  • Prep Time:15 mins
  • Cook Time:0 mins
  • Servings: 8

Ingredients

1  baguette, approximately 9oz (sliced)

1 clove garlic (sliced in half)

2 tablespoons olive oil

1 clove garlic (minced fine)

1 shallot (minced fine)

3-4 kale leaves (stems removed, chopped or torn to small pieces)

1 15-ounce can cannellini or great northern beans (drained and rinsed)

½ lemon (divided)

2 tablespoons parmesan (grated)

salt & pepper (optional)

red pepper flakes (optional)

Instructions

  1. Preheat oven to 350 degrees
  2. Take baguette slices, rub with the open side of the cut garlic and drizzle with olive oil. Toast until golden brown.
  3. To drained and rinsed beans, add ½ tsp salt and pepper to taste, juice from ¼ lemon, some lemon zest and red pepper flakes (optional). Toss well. Set aside.  Alternatively, beans can be partially mashed to make more of a paste.
  4. Take remaining olive oil and heat over medium heat. Add in shallots and garlic and cook until they start to soften, and then add the kale and sauté for a minute or two more. Add a splash of white wine, if you like. Remove from heat.
  5. Mix together the bean and cooked kale and top toasted bruschetta.
  6. Sprinkle with grated parmesan cheese, a squeeze of lemon, and a dash of red pepper flakes (optional)
Preheat oven to 350 degrees Take baguette slices, rub with the open side of the cut garlic and drizzle with olive oil. Toast until golden brown. To drained and rinsed beans, add ½ tsp salt and pepper to taste, juice from ¼ lemon, some lemon zest and red pepper flakes (optional). Toss well. Set aside.  Alternatively, beans can be partially mashed to make more of a paste. Take remaining olive oil and heat over medium heat. Add in shallots and garlic and cook until they start to soften, and then add the kale and sauté for a minute or two more. Add a splash of white wine, if you like. Remove from heat. Mix together the bean and cooked kale and top toasted bruschetta. Sprinkle with grated parmesan cheese, a squeeze of lemon, and a dash of red pepper flakes (optional)

Nutrition Information

Per Serving:  Calories: 186; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 624mg; Potassium: 45mg; Carbohydrate: 31g; Fiber: 5g; Sugar: 7g; Protein: 7g

Nutrition Bonus:   Vit A: 26%; Vit C: 19%; Iron: 5%

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Lillian Zhao Administrator
I’m thrilled to welcome you to Further Food.
I started Further Food because I believe in the power of food - to nourish, to prevent disease. But... what happens when we get sick with a chronic illness? Or when someone we love gets diagnosed? How can food and diet changes help the healing process? Help better manage symptoms - naturally?
These were the questions I was struggling with when I started Further Food.
Last year, my father was diagnosed with diabetes II. We were shocked because my mother cooks very healthfully. But my dad sneaks in a lot of processed, unhealthy foods while he was on the road, which is much of the time.  Sound familiar?
Around the same time, one of my best friends was struggling with IBS and another was going through a bad Ulcerative Colitis flare. I wanted to help, but didn't know how. So I turned to the internet to do research. But what I found was scattered, disorganized, and often depressing.  I got sucked into these forums, but couldn't easily find the information I was looking for. And that's when I thought  - there must be a better way to help people discover how to use food to combat various aliments...in an easy-to-use, beautiful, and fun way!
And that's how Further Food was born. In my research, I have helped my dad change his diet. He is now 15 lbs lighter, has cut back on processed foods, and decreased his total daily carbs. The journey isn't over, but he's doing so much better! #winningdad. I've showed him Tiffany's inspiring story of how she reversed her diabetes and shared her "Phase I" meal plan with him.  My friend has changed her diet to dramatically to reduce her IBS symptoms, and I have recently introduced her to the FODMAP diet - one that I discovered from the contributors on Further Food!  With my urging, my other friend with Ulcerative Colitis, tried going gluten-free and found that his 'pain-level' dramatically reduced within a week of making the dietary changes!
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Bio: I have dedicated my career to building and funding mission driven companies, specifically in the health and wellness space. Further Food is the culmination of my experiences, and reflects my belief that companies should do well and do good. I am also a certified yoga teacher, and love to surf, run, tango, travel and cook. My BA is from Brown University and my MPP from Harvard University. 

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One thought on “Kale and White Bean Bruschetta

  1. Dumpor.Com

    When your beans are tender, take them off the heat and focus on the cooking liquid, doctoring it with good olive oil, salt, and pepper, tasting and seasoning it until the liquid itself is straight-up delicious.

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