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Gluten-Free Black Beans and Kale with Feta Cheese

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Gluten-Free Black Beans and Kale with Feta Cheese

Prep 35 min
Total 35 min
Servings 4

Try this satisfying vegetarian entrée starring kale and black beans. MORE+ LESS-

By Betty Crocker Kitchens

September 20, 2016

Ingredients

teaspoon olive oil

yellow onion, thinly sliced

tablespoons water

bunch (8 oz) fresh kale, ribs removed, leaves thinly sliced (6 cups)

1/8

teaspoon salt

can (15 oz) black beans, drained, rinsed

teaspoon fresh thyme leaves

cups hot cooked brown rice

oz gluten-free reduced-fat feta cheese, crumbled (1/2 cup)

Steps

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1

In 10-inch nonstick skillet, heat oil over medium heat. Cook onion in oil about 5 minutes or until translucent. Reduce heat to low; cook about 5 minutes longer or until light brown and very soft. Add water; increase heat to medium. Simmer about 2 minutes or until water is absorbed.
2

Increase heat to medium-high; add kale and salt. Cook about 5 minutes or until kale wilts. Add black beans and thyme; cook 3 to 5 minutes or until heated through. Serve over rice; top with cheese.

Expert Tips

To enhance the flavor, provide a fresh lemon wedge for each person to squeeze over this dish.
Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving

Calories: 310
Calories from Fat: 40

% Daily Value

Total Fat: 4 1/2g; 7%
Saturated Fat 1 1/2g 8% Trans Fat 0g
Cholesterol: 5mg; 2%
Sodium: 280mg; 12%
Potassium: 670mg; 19%
Total Carbohydrate: 52g; 17%
Dietary Fiber 12g 51% Sugars 3g
Protein: 14g

% Daily Value*:

Vitamin A: 180%; 180%
Vitamin C: 60%; 60%
Calcium: 20%; 20%
Iron: 20%; 20%

Exchanges:

1/2 Starch; 0 Fruit; 2 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;