Sautéed Kale with White Beans and Garlic

Source: Modified from a Cornell Food and Nutrition Education in Communities recipe

Servings per recipe: 8

This delicious dish is a nutrition powerhouse, and easy to make.

View Nutrition Facts


  • 2 Tablespoons extra-virgin olive oil
  • 3 garlic cloves, minced
  • 1/4 teaspoon crushed red pepper flakes
  • 1 1/2 pounds kale, rinsed, stems removed, roughly chopped
  • 2 (15-ounce) cans no-sodium cannellini or other white beans, drained, rinsed


Large skillet or dutch oven, cutting board and sharp knife, measuring spoons, can opener


1. Add oil, garlic and red pepper flakes to large skillet and cook, stirring often, until golden brown, about 5 minutes.

2. Add greens (in batches if needed) and cook, tossing often, until wilted and bright green, 3 to 4 minutes.

3. Add beans to skillet and heat thoroughly, mixing with kale. Serve.


To change the flavor of this versatile dish, use different greens or beans.

More About White Beans

How to Select

Select dried beans that are dry, firm, clean, uniform in color, and not shriveled.

How to Store

Store dried beans at room temperature, in a closed container to protect from moisture and pests.

How to Prepare

Dried beans need to be soaked before they are cooked. Cover the beans in cold water and bring to a gentle boil, turn off the heat and allow beans to soak in the water for 1-2 hours. Drain water and rinse with fresh water. To cook beans, cover with fresh water and simmer for 1-2 hours. Do not let beans dry out--beans should always be covered with water.