Easy, Nutritious 10-Minute Family-Friendly Dinner Recipe

Recipe and image from Nutrition.gov

Yield

4 servings

Prep time

5 minutes

Cook time

10 minutes

Total time

15 minutes

Ingredients

1 tablespoon olive oil

1 teaspoon garlic (minced)

1/4 cup onion (finely chopped)

2 cans beans (15.8 oz cans, great northern beans, rinsed and drained)

1 can diced tomatoes (14.5 oz can, with basil, garlic and oregano)

1 can vegetable stock (14 oz can, low-sodium)

4 cups kale (torn into small pieces )

1 tablespoon lemon juice

1/2 cup grated parmesan cheese

Steps

1. In a medium saucepan, heat oil over medium heat and sauté garlic and onion for 3 minutes or until onion is tender.

2. Add beans, tomatoes and broth to saucepan. Stir and simmer for 5 minutes. Add kale and cook until tender, for about 2 minutes.

3. Mix in lemon juice and Parmesan cheese just before serving. Optional, garnish with finely chopped fresh basil or dried basil.

Notes

Cooked, dried beans may be substituted for canned beans. Using prepared dry beans in place of canned will reduce sodium in this dish. If you can’t find diced tomatoes with basil, garlic and oregano, use regular diced tomatoes and add dried versions of these seasonings.

Meal Type: Lunch, Dinner

Category: 30 Minutes or Less, Kid-Friendly

Food group: Vegetables, Protein, Dairy

Season: Winter, Fall

Cuisine: Vegetarian