Cabbage Kale White Bean Skillet
Highlighted under: Vitality Meal Guide
A hearty and nutritious dish packed with greens and protein, perfect for a quick weeknight meal.
This Cabbage Kale White Bean Skillet is not only simple to make, but it also offers a wonderful combination of flavors and textures. The combination of cabbage and kale provides a nutrient-dense base, while the white beans add creaminess and protein. It’s an ideal dish for anyone looking to incorporate more vegetables into their diet without sacrificing taste.
Why You'll Love This Recipe
- Nutritious and filling while being low in calories
- Versatile – add your favorite proteins or grains
- Quick and easy for busy weeknights
The Nutritional Benefits of Cabbage and Kale
Cabbage and kale are two of the most nutrient-dense vegetables available. They are low in calories yet high in vitamins A, C, and K, making them essential for maintaining a strong immune system and healthy skin. The fiber content in these leafy greens is beneficial for digestion and can help you feel fuller for longer.
Incorporating these greens into your diet can also support heart health. They contain antioxidants that combat oxidative stress and inflammation in the body. Additionally, the phytonutrients found in cabbage and kale have been linked to reduced risk of chronic diseases, making this dish not only hearty but also health-promoting.
A Versatile Base for Your Favorite Additions
One of the great features of this Cabbage Kale White Bean Skillet is its versatility. You can easily customize it to suit your taste preferences or dietary needs. Consider adding grilled chicken, sautéed shrimp, or even cooked quinoa for an extra protein boost. This adaptability makes it a perfect base for a variety of meals.
Feel free to experiment with different herbs and spices as well. A sprinkle of red pepper flakes can add a kick, while fresh herbs like parsley or dill can enhance the dish's freshness. This recipe encourages creativity, allowing you to make it your own while enjoying the foundational flavors of the cabbage, kale, and beans.
Perfect for Busy Weeknights
In today's fast-paced world, finding time to prepare a healthy meal can be challenging. This Cabbage Kale White Bean Skillet is designed with busy weeknights in mind. With minimal prep time and only one skillet needed, you can whip up a nutritious meal in under 30 minutes.
The simplicity of this recipe does not sacrifice flavor or nutrition. It’s a wonderful way to ensure you and your family are eating wholesome ingredients without spending hours in the kitchen. Plus, the leftovers make for a delicious lunch the next day, making it a win-win for meal planning.
Ingredients
Main Ingredients
- 2 cups chopped green cabbage
- 2 cups chopped kale, stems removed
- 1 can (15 oz) white beans, drained and rinsed
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 1 cup vegetable broth
- Juice of 1 lemon
Enjoy your delicious and healthy skillet!
Instructions
Sauté the Vegetables
In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Stir in the garlic and smoked paprika and cook for an additional minute until fragrant.
Add the Greens
Add the chopped cabbage and kale to the skillet. Cook, stirring frequently, until the greens are wilted and tender, about 5-7 minutes.
Incorporate the Beans
Add the drained white beans and vegetable broth to the skillet. Stir to combine and let simmer for about 5 minutes. Season with salt, pepper, and lemon juice before serving.
Serve warm and enjoy your nutritious meal!
Serving Suggestions
This Cabbage Kale White Bean Skillet can be served as a standalone dish, but it pairs beautifully with a side of crusty whole-grain bread or over a bed of fluffy brown rice. The addition of a sprinkle of feta cheese or a dollop of Greek yogurt can elevate the flavors even further, adding creaminess and richness to the dish.
For a complete meal, consider serving it alongside a light salad or some roasted vegetables. The combination of flavors and textures will keep your dinner guests satisfied while keeping the meal balanced and nutritious.
Storing and Reheating
If you have leftovers, storing this dish is easy. Allow it to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 3-4 days. When you're ready to enjoy it again, simply reheat in a skillet over medium heat until warmed through, adding a splash of vegetable broth if needed to restore moisture.
For longer storage, this dish can also be frozen. Portion it into freezer-safe containers, and it will last for up to 3 months. When ready to eat, thaw overnight in the refrigerator before reheating, ensuring you have a nutritious meal ready at your convenience.
Nutritional Information
This Cabbage Kale White Bean Skillet is not only satisfying but also packed with nutrients. Each serving is rich in fiber and protein, making it a great option for anyone looking to maintain their energy levels throughout the day. The combination of beans and greens provides a wholesome source of vitamins and minerals essential for overall health.
As a bonus, this dish is naturally low in calories, making it an excellent choice for those watching their weight or looking for a healthy meal option. With the addition of healthy fats from olive oil and the zesty flavor of lemon juice, you can enjoy a meal that is as delightful as it is nutritious.
Questions About Recipes
→ Can I make this recipe vegan?
Yes, this recipe is already vegan as it contains no animal products.
→ How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
→ Can I use other beans?
Absolutely! You can substitute with black beans or chickpeas if you prefer.
→ Is this dish gluten-free?
Yes, all ingredients in this recipe are gluten-free.
Cabbage Kale White Bean Skillet
A hearty and nutritious dish packed with greens and protein, perfect for a quick weeknight meal.
Created by: Emma
Recipe Type: Vitality Meal Guide
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Main Ingredients
- 2 cups chopped green cabbage
- 2 cups chopped kale, stems removed
- 1 can (15 oz) white beans, drained and rinsed
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 1 cup vegetable broth
- Juice of 1 lemon
How-To Steps
In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Stir in the garlic and smoked paprika and cook for an additional minute until fragrant.
Add the chopped cabbage and kale to the skillet. Cook, stirring frequently, until the greens are wilted and tender, about 5-7 minutes.
Add the drained white beans and vegetable broth to the skillet. Stir to combine and let simmer for about 5 minutes. Season with salt, pepper, and lemon juice before serving.
Nutritional Breakdown (Per Serving)
- Calories: 320 kcal
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 50g
- Dietary Fiber: 12g
- Sugars: 4g
- Protein: 12g