3/5 Creamy White Beans Video with Kale and Wild Rice — Rainbow Plant Life
3/5 Creamy White Beans Video with Kale and Wild Rice — Rainbow Plant Life
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    From: https://www.youtube.com/watch?v=7DIAQFf_gkE

    Ingredients

    • 1 cup (~180g) wild rice (I used a wild rice + brown rice blend)
    • 1 1/2 cups (355 mL) vegetable broth or water for Instant Pot method (use 3 cups (710 mL) vegetable broth or water for stovetop method)
    • 1 yellow onion, diced
    • 1/3 cup water*
    • 6 cloves garlic, minced
    • 1 tablespoon fresh thyme leaves, minced
    • 1 can “lite” or reduced-fat coconut milk
    • 1 tablespoon white or yellow miso paste
    • 1/4 cup tomato sauce
    • 3 tablespoons tomato paste
    • 2 (15-ounce) cans cannellini beans, drained and rinsed
    • 1 teaspoon ground cumin
    • 1 teaspoon hot or sweet paprika
    • 1/2 teaspoon red chili flakes (add more to taste if you want it spicy)
    • 1 teaspoon kosher salt + more to season
    • Black pepper to taste
    • 6-8 cups shredded Tuscan (lacinato) kale, tough stems removed
    • *If you don’t have a nonstick pan or want to sauté the aromatics in oil, heat 2-3 teaspoons of olive oil in the pan, and once hot, add the onion. Cook until it has softened and is lightly browned.

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 1094 % Daily Value *
    • Total Fat: 13 g 20.54%
    • Saturated Fat: 2 g 8.85%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 4713 mg 196.38%
    • Calcium: 884 mg 88.44%
    • Potassium: 1781 mg 50.89%
    • Magnesium: 0 mg 0%
    • Iron: 16 mg 86.22%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 215 g %
    • Dietary Fiber: 30 g 118.72%
    • Sugar: 30 g
    • Protein: 49 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 1293.85%
    • Vitamin C 874.17%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch9
    • Exchange - Vegetables16
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total6 oz-eq
    • MyPlate - Vegetable Total5 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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