Gluten-Free Black Beans and Kale with Feta Cheese
Updated Sep 20, 2016
Try this satisfying vegetarian entrée starring kale and black beans.
Gluten-Free Black Beans and Kale with Feta Cheese
- Prep Time 35 min
- Total 35 min
- Servings 4
- Ingredients 9
Ingredients
- 1 teaspoon olive oil
- 1 yellow onion, thinly sliced
- 2 tablespoons water
- 1 bunch (8 oz) fresh kale, ribs removed, leaves thinly sliced (6 cups)
- 1/8 teaspoon salt
- 1 can (15 oz) black beans, drained, rinsed
- 1 teaspoon fresh thyme leaves
- 2 cups hot cooked brown rice
- 2 oz gluten-free reduced-fat feta cheese, crumbled (1/2 cup)
Instructions
-
Step1In 10-inch nonstick skillet, heat oil over medium heat. Cook onion in oil about 5 minutes or until translucent. Reduce heat to low; cook about 5 minutes longer or until light brown and very soft. Add water; increase heat to medium. Simmer about 2 minutes or until water is absorbed.
-
Step2Increase heat to medium-high; add kale and salt. Cook about 5 minutes or until kale wilts. Add black beans and thyme; cook 3 to 5 minutes or until heated through. Serve over rice; top with cheese.
Nutrition
310
Calories
4 1/2g
Total Fat
14g
Protein
52g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 310
- Calories from Fat
- 40
- Total Fat
- 4 1/2g
- 7%
- Saturated Fat
- 1 1/2g
- 8%
- Trans Fat
- 0g
- Cholesterol
- 5mg
- 2%
- Sodium
- 280mg
- 12%
- Potassium
- 670mg
- 19%
- Total Carbohydrate
- 52g
- 17%
- Dietary Fiber
- 12g
- 51%
- Sugars
- 3g
- Protein
- 14g
% Daily Value*:
- Vitamin A
- 180%
- 180%
- Vitamin C
- 60%
- 60%
- Calcium
- 20%
- 20%
- Iron
- 20%
- 20%
Exchanges:
1/2 Starch; 0 Fruit; 2 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
3 1/2Tips from the Betty Crocker Kitchens
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