Braised Kale with Pinto Beans and Pancetta

Gluten Free
Dairy Free
Health score
45%
Braised Kale with Pinto Beans and Pancetta
45 min.
6
139kcal

Suggestions


Looking for a delicious and healthy side dish that perfectly complements your meals? Look no further than this Braised Kale with Pinto Beans and Pancetta! This nutritious recipe combines the robust flavors of sautéed pancetta and garlic with the earthy goodness of kale and creamy pinto beans, creating a vibrant dish that’s as visually appealing as it is flavorful.

What makes this recipe truly special is not just its taste but its health benefits. Packed with fiber and essential nutrients, kale is a powerhouse of goodness, and when paired with hearty pinto beans, it forms a protein-rich side that any health-conscious eater will appreciate. Plus, it's gluten-free and dairy-free, making it a perfect choice for a variety of dietary needs.

In just 45 minutes, you can prepare this delightful dish that serves six, making it ideal for family gatherings or dinner parties. With a caloric count of only 139 kcal per serving, you can indulge without the guilt while still providing your guests with a side dish that’s satisfying and nourishing. Whether you're serving it alongside grilled meats or as part of a vegetarian spread, Braised Kale with Pinto Beans and Pancetta will be a hit at your table. Dive into this flavorful experience and discover how comforting and delicious healthy eating can be!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 15 ounce pinto beans rinsed drained canned
  •  garlic clove minced
  • 1.3 pounds kale chopped
  • 14 ounce beef broth canned
  • ounce pancetta chopped
  • cups onion red finely chopped
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray.
  2. Add onion, pancetta, and garlic; saut 5 minutes or until pancetta browns. Stir in kale, pepper, and salt.
  3. Add beans and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until kale is tender. Uncover and cook 10 minutes or until liquid almost evaporates.

Nutrition Facts

Calories139kcal
Protein22.5%
Fat22.52%
Carbs54.98%

Properties

Glycemic Index
27.67
Glycemic Load
4.73
Inflammation Score
-10
Nutrition Score
25.323913035185%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
24.97mg
Kaempferol
44.58mg
Myricetin
0.04mg
Quercetin
32.19mg

Nutrients percent of daily need

Calories:139.01kcal
6.95%
Fat:3.75g
5.76%
Saturated Fat:0.91g
5.66%
Carbohydrates:20.58g
6.86%
Net Carbohydrates:12.47g
4.53%
Sugar:3.76g
4.17%
Cholesterol:3.12mg
1.04%
Sodium:491.89mg
21.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.42g
16.84%
Vitamin K:370.54µg
352.9%
Vitamin A:9444.25IU
188.89%
Vitamin C:93.17mg
112.94%
Manganese:0.96mg
48.2%
Fiber:8.11g
32.46%
Calcium:289.35mg
28.94%
Potassium:752.24mg
21.49%
Folate:85.81µg
21.45%
Vitamin B2:0.36mg
21.14%
Magnesium:61.14mg
15.28%
Iron:2.73mg
15.15%
Vitamin B6:0.29mg
14.35%
Phosphorus:142.01mg
14.2%
Vitamin B1:0.18mg
12.29%
Copper:0.19mg
9.72%
Vitamin B3:1.57mg
7.85%
Vitamin E:1.06mg
7.08%
Zinc:0.93mg
6.21%
Selenium:2.29µg
3.27%
Vitamin B5:0.29mg
2.85%
Source:My Recipes