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Gluten-Free Black Beans and Kale with Feta Cheese

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By Betty Crocker Kitchens
Updated Sep 20, 2016
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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
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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

  • Step 
    1
    In 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.
  • Step 
    2
    Increase 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 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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