White Beans with Kale and Wild Rice – DrNewMed Healthy Recipes for Healthy Eating

For those hectic weekday evenings, try this easy-to-make but tasty dish: creamy white beans with kale and wild rice. This dish is vegan, gluten-free, and oil-free yet doesn’t skimp on flavour because it uses simple, everyday ingredients.

Ingredients

1 cup wild rice, rinsed and drained
2 cups vegetable broth
2 tablespoons olive oil
1 onion, finely chopped
3 cloves garlic, minced
1 can (15 oz) white beans (such as cannellini or Great Northern beans), drained and rinsed
1 bunch kale, stems removed and leaves chopped
1 cup unsweetened plant-based milk (such as almond or soy milk)
2 tablespoons nutritional yeast (optional, for added flavor)
Salt and pepper to taste
Red pepper flakes (optional, for some heat)
Lemon zest, for garnish
Chopped fresh parsley, for garnish

Instructions

In a medium saucepan, combine the wild rice and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and let it simmer until the rice is cooked and the broth is absorbed. This typically takes about 40-45 minutes. Once done, fluff the rice with a fork and set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes.
Add the minced garlic and sauté for an additional 1-2 minutes, until fragrant.
Stir in the chopped kale and cook until it’s wilted and tender, about 5 minutes.
Add the white beans to the skillet and cook for another 2-3 minutes to heat them through.
Pour in the plant-based milk and nutritional yeast (if using). Stir to combine and let the mixture simmer gently for a few minutes until it thickens slightly.
Season the mixture with salt, pepper, and red pepper flakes (if using) to taste.
To serve, divide the cooked wild rice among plates, and top with the creamy white bean and kale mixture.
Garnish with lemon zest and chopped fresh parsley for extra flavor and freshness.