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Garlicky Kale with White Beans and Brown Rice

Kcal

450

Fat

20g

Carbs

36g

Protein

30g

Useful Information

Preparation Time –

8 mins

Cooking Time –

10 mins

Difficulty –

Easy

Portions –

Serves 4

Ingredients

  • 2 garlic cloves
  • crushed or sliced olive oil for frying
  • 400g cannellini beans, drained
    OR one salmon fillet per person
  • A handful of either curly kale
    or Cavolo Nero kale, sliced up
  • 2 Tbsp grated parmesan cheese
  • Brown Rice (1/2 cup per person)

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    Talking about brain-boosting foods, green vegetables contain large amounts of good fats, minerals and proteins. You can make this recipe with either cannellini beans or with fish, whatever your preference. Beans and fish alike will deliver good-quality proteins for sustained energy throughout the day.

    Garlicky Kale and white beans recipe

     

    Method

    • Start by washing and preparing the rice for cooking. Cook according to the instructions on the pack. Brown Rice normally takes about 30-40 mins to cook through.
    • If you are making salmon rather than beans, turn the oven on to 220C fan,
    • Place the salmon onto kitchen foil,
    • Add a little oil,
    • Salt and pepper.
    • Close the parcel over and place it into the oven for 20 minutes.
    • In a pan over medium heat, gently warm up the garlic for a minute or two. Don’t burn it.
    • Once it’s sizzling, add the beans and kale.
    • Cook, stirring gently, to ensure the oil/garlic mixture covers each leaf for about 8-10 minutes.
    • Season with parmesan, salt and pepper, and enjoy!

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