Eat Smart  |  Posted 10.21.14

Braised Kale with Black Beans and Tomatoes

Braised Kale with Black Beans and Tomatoes

Lacinata, also called "dino (dinosaur) kale" or cavolo nero, is the best choice, but any kale, including curly green and red Russian, can be used.

Serve as a side dish or over brown rice for a main course.

Makes 4 servings.


  • 1 bunch kale (about 8-10 leaves)
  • 2 tsp extra virgin olive oil
  • 1 large onion, diced
  • 5 large or 6 medium plum tomatoes, seeded and diced (2 cups)
  • 2 garlic cloves, halved lengthwise
  • 1 can (15 1/2 oz) black beans, rinsed and drained
  • 1 1/2 cups fat-free, reduced-sodium chicken or vegetable broth
  • salt and freshly ground black pepper, to taste


  • Using a sharp paring knife, slice off the hard, central vein of each kale leaf. Stacking 3 to 4 leaves at a time, cut them crosswise into half-inch strips. Rinse in a colander or sieve and shake well, leaving some moisture clinging to leaves.
  • In a large Dutch oven or heavy pot, heat oil over medium-high heat. Sauté onion until translucent, about 4 minutes. Add kale and mix until wilted, about 3 minutes. Add tomatoes and garlic. Cook, stirring, until tomatoes soften slightly, about 3 minutes. Add beans and broth. Bring to a boil, reduce heat and simmer until kale is tender, about 30 minutes. Season to taste with salt and pepper.

Per serving: 177 calories, 4 g. total fat (less than 1 g. saturated fat), 28 g. carbohydrate, 10 g. protein, 8 g. dietary fiber, 591 mg. sodium, 121 mg calcium.

Recipe from American Institute for Cancer Research