Kale and White Bean Smash

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Kale is a great non-dairy source of calcium, and provides iron and folate as well. Choose a bunch with perky green leaves, and remove tough stems before chopping.

Tags: Intermediate, One Hour, Entrées, Pork, Vegetables, High Fibre
Serves: 4
Skill level: Intermediate
Prep time: 25  minutes
Cooking time: 20  minutes
Total: 45  minutes

Additional Information


1 can (28 oz/796 mL) no salt added whole tomatoes
1 tbsp (15 mL) canola oil
1 diced onion
8 slices PC Naturally Smoked Bacon chopped
1 tbsp (15 mL) PC Garlic frozen chopped
6 cups (1.5 L) thinly sliced kale leaves and tender stems
1 can (19 oz/540 mL) no name Navy Beans, rinsed and drained


  1. Drain tomatoes, reserving juices. Chop tomatoes. Set tomatoes and juices aside.
  2. In saucepan, heat oil over medium-high heat; cook bacon for 5 minutes, stirring frequently, or until brown and crispy. With slotted spoon, transfer bacon to plate. Drain off most of the fat, leaving 1 tbsp (15 mL) in the pan.
  3. Reduce heat to medium. Stir in onion and garlic; cook for 5 minutes. Add kale; cook, stirring, for 2 minutes or until wilted. Stir in beans and tomatoes with juices. Bring to a boil. Reduce heat to simmer; cook uncovered for 5 minutes.


Nutritional Information

Per serving:
340 calories
fat 11 g
sodium 670 mg
carbohydrate 43 g
fibre 10 g
protein 16 g
High in Fibre