This recipe is part of my batch cooking recipe series. I utilize this savory blend of onions, kale, and, black beans to add protein, fiber, and complex carbohydrates to a number of meals. It is excellent paired with eggs, stirred into quinoa or rice, put into a quesadilla, or used as a topper for healthier nachos.
In the coming months, I will provide several recipes that include this batch cooked item, so be sure to be on the lookout for those delicious ideas.
Caramelized Onion, Kale, and Black Beans
Prep time
Cook time
Total time
Author: Becca Shern, RD
Recipe type: Batch Cooking
Serves: 3.5 cups
Ingredients
- 1 large Onions, raw
- 5 cup, chopped Kale, raw
- 1 can Black Beans, canned
- 2 Tbsp(s) Olive Oil
- ¼ tsp Salt, table
- ½ tsp, ground Pepper Black, ground
- ¼ tsp Garlic Powder
Instructions
- Peel and chop onion in half length-wise and then into thin slices.
- Wash kale and chop into small pieces.
- Open one can of black beans and drain into fine mesh strainer to rinse thoroughly.
- Add 2 Tablespoons olive (or avocado) oil to a large skillet able to hold all of the raw kale.
- Heat oil over medium heat until shimmering.
- Add onion to skillet and stir, sautéing for 20 minutes until onions are golden brown and very soft. If needed, add a little water to the skillet during the cooking process to remove stuck onion from the bottom of the pan (this process is called deglazing).
- Once the onions are caramelized, add the black beans, stirring for 3-4 minutes or until onions are heated through.
- Add the kale to the mixture and stir for 3-4 more minutes or until kale is lightly cooked.
- Add salt, pepper to taste and garlic powder if desired.
Nutrition Information
Serving size: ½ cup Calories: 124 Fat: 4g Unsaturated fat: 4g Trans fat: 0g Carbohydrates: 17g Sugar: 0g Sodium: 312mg Fiber: 6g Protein: 6g Cholesterol: 0mg