Kidney Beans, Sweet Potatoes and Kale Skillet

No fuss Kidney beans, sweet potatoes and Kale Skillet. I can eat this all week! Its hearty, its balanced and its easy to make.

If you search beans on this blog , you’ll know its a major part of what we eat. Black beans, pinto beans, garbanzo beans, Lima beans, you name it. I am making my way down the endless list out there and I WILL try all there is to try in this lifetime.

I call this a simple three part dish. POTATOES (CARBS). BEANS (PROTEIN) KALE (VEG)

POTATOES

You can’t go wrong with African sweet potatoes (Japanese). Absolutely love them. Not to worry if you don’t have these, but I highly recommend you try them. And since there is a few more mouth to feed, I threw in some regular sweet potatoes too (American). Reason number one for “no fuss skillet”? Easy Bake Potatoes. A little olive oil, some garlic powder and dries herbs, et voila! One part done. Meal plan for the week? You are covered on your good carbs.

KALE

That fresh bunch! All I see is cups of green smoothies sometimes but today I see a colorful serving of blanched Kale on the side. Two minutes in salted boiling water and dunked into an ice bath. You can saute and add some extras but here is reason number two for no fuss.

SAUTEED KIDNEY BEANS

Yes, we are saving the best for last.  When you hear kidney beans, you think Chili. Actually my husband made one heck of a chilli dish a few weeks back.  I do most of the cooking but I’ll hand the Chilli trophy to him.

The Kidney beans were cooked at home (salted). They honesty taste better than canned beans. Its a much more economical, especially if beans is a major part of your diet. You control the tenderness and how much salt is added. Here salted kidney beans is simply sauteed with some onions, tomatoes and some fresh herbs. Precooked so its ready in no time.

Clean, hearty, satisfying

Kidney Beans, Sweet Potatoes and Kale skillet. Try it! And let me know how it goes.

Kidney Beans, Sweet Potatoes and Kale Skillet

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Course Main Dish

Cuisine African

Ingredients

  

POTATOES

• 3 medium-large sweet potatoes
• 1 Tbsp olive oil
• 1 Tbsp Garlic powder
• 1/2 Tbsp crushed dehydrated parsley
• 1/2 Tbsp crushed dehydrated cilantro

BEANS

• 3 cups kidney beans cooked (salted
• 1 medium onion ( 3/4 diced, 1/4 to be blended)
• 2 roma tomatoes diced
• 1/4 cup sliced leeks (to be blended)
• 1 Tbsp canola oil

KALE

• 1 Large Bundle of Kale
• 1 Tsp Kosher salt

Instructions

 

• Preheat Oven to 375. Wash, peel and cut into ~3/4 to 1 inch chunks. Transfer into a large bowl,add in all ingredients and toss. Layer on a baking dish and bake until tender( About 45 minutes). Bake covered (with foil) for the first 35 minutes and uncovered for the remaining 10 minutes
• Wash and remove large stems from Kale. Bring an appropriately large pot of water to boil, add salt. Carefully add Kale into boiling water. Use a wooden spoon to gently push down until the kale is completely submerged in the water. Boil for 2 minutes. Remove and transfer into an ice bath. (Quick warm in skillet prior to serving)
• Heat oil in cast ion skillet. Saute onion for about 2-3 minutes, Add in diced Roma tomatoes and continue to cook for another 5 minutes. Stir occasionally.`
• Add kidney beans and give it a good stir. Blend remaining onion, leeks and garlic with some water (1/4 cup), Add into skillet with an additional 1/3 cup of water. Let simmer for another 7-10 minutes. Adjust seasoning and serve
• Enjoy Kidney beans, with a side of Kale and Oven Roasted sweet potatoes.