Sauteed kale & cabbage with white beans & peas

by Amy Renee
Sauteed kale & cabbage with white beans & peas

This is one of my go to meals when I’m short on time and want something easy, healthy and delicious for lunch or dinner. It literally takes minutes to make. And there are many ways you could modify this recipe according to what you have on hand. I love sauteeing vegetables. Especially if you have some greens in the fridge that are on the verge of going bad and you just don’t want to eat them raw. Don’t throw them away! Cook them! They’ll be delicious. There’s something warm and comforting about this dish. And it is as versatile as it is delicious!

What I ate today: Sauteed kale and cabbage with white beans and peas. So this is what I did. I had some cole slaw mix (shredded cabbage with carrots) in the fridge and also some bagged kale that wasn’t looking so fresh. Obviously you don’t want to juice or eat old veggies raw. So I heated up my skillet over medium-high and threw my kale and slaw in with a light spray of some olive oil, and some Himalayan pink salt, fresh ground black pepper, granulated garlic, and cayenne (be careful – only add a little bit and adjust according to how spicy you like your food). I let it cook down for a while then added just a tiny bit (a sprinkle really) of ground nutmeg. BE CAREFUL WITH THE NUTMEG – it adds a wonderful nuttiness and combined with the nutritional yeast (adding in a little bit) it is AMAZING. But if you add too much you will ruin the dish entirely. I mean it. Right in the garbage DISGUSTING! So EASY ON THE NUTMEG!

So after the veggies started to wilt (this only takes about 5 minutes or so) I threw in a handful of frozen peas and some nutritional yeast. Turn the heat down to low or even off. At this point you could add beans, lentils, or whatever else you feel like adding and heat through. Today I added the white beans and it was DELICIOUS!

SAUTEED KALE & CABBAGE WITH WHITE BEANS & PEAS

Prep Time: 2 minutes     Cook Time: 10 minutes     Total Time: 12 minutes     Makes: one big serving

INGREDIENTS
  • 1½ cups coleslaw mix (bagged, shredded cabbage)
  • 1½ cups chopped kale
  • Dash Himalayan pink salt
  • Dash fresh ground black pepper
  • ⅛ teaspoon granulated garlic
  • Dash of cayenne or crushed red pepper flakes
  • Pinch of nutmeg
  • ¼ cup frozen peas
  • ½ cup prepared small white beans, white kidney beans, or cannellini beans (or canned drained & rinsed well)
  • 2 tablespoons nutritional yeast
INSTRUCTIONS
  1. Heat a large skillet over medium-high heat.
  2. Spray with olive oil and add the coleslaw mix. Season with the salt, pepper, and garlic and saute for a few minutes to soften.
  3. After the cabbage has been cooking about 3 or 4 minutes add the kale and spray with a little more olive oil. Season to taste with more pepper and garlic. Try not to add any more salt unless absolutely necessary.
  4. After the kale starts to wilt down season the entire mixture with the cayenne (or crushed red pepper flakes) and just a pinch of nutmeg. BE VERY CAREFUL NOT TO OVERDO IT WITH THE NUTMEG! YOU WILL RUIN THE ENTIRE DISH.
  5. Turn the heat down to medium/medium-low, add the peas and the beans and stir through. Allow the peas and beans to cook for about 2 minutes just to heat through.
  6. Turn off the heat and stir in the nutritional yeast. Transfer to your serving dish (I like to eat mine in a big pasta bowl as shown in the picture). Enjoy!
Notes
The nutmeg combined with the nutritional yeast adds a special flavor to this dish that is delicious! Just be very careful not to use too much nutmeg or you will ruin the entire dish to point of making it inedible. Remember to be careful with the cayenne or crushed red pepper flakes as well and adjust depending on the amount of spiciness you want to achieve. The more you make this the more you will learn how to adjust the seasonings to your liking.
Nutrition Information
Serving size: one bowl Calories: 209 Fat: 0.8 Saturated fat: 0 Trans fat: 0 Carbohydrates: 32 Sugar: 5.5 Sodium: 556 Fiber: 13 Protein: 11.9 Cholesterol: 0

Variations: You can do this with just about anything you have in your fridge and you could make it dinner or even eat it like a little pizzetta. Okay – not really a pizzetta, but in my mind it is. And it’s yummo scrumpdililicious!

Veggies you could saute:

  • Cole slaw mix
  • Broccoli slaw
  • Kale
  • Any bagged lettuce (butter, romaine, spring mix, etc.)
  • Zucchini
  • Broccoli, broccolini, broccoli rabe
  • the list goes on…

Ways you could serve it:

  • Alone – just serve yourself up a big ole bowl of yumminess!
  • On a pizza – make a healthy, thin crust pizza and layer on some of your sauteed veggies
  • Pizzetta (another of my favorites – see picture below) – depending on how hungry you are you could use a whole or half (cut around the circumference) of pita, spread on some hummus and top with the sauteed veggies. I skip the beans for this variation since you have the pita and hummus for protein.

 

 

This really is a healthy and delicious meal and as you can see there are countless ways of preparing it. Give it a try and comment below on how you made yours. I can’t wait to hear about it!

You may also like

Leave a Comment