White Bean and Kale Curry

Greens originated as a food source more that 2,000 years ago in Austria/Hungary. They’re a not-so-distant relative to broccoli and cauliflower. The European villagers called these dark greens “capuzzo,” we call them “kale.” Kale actually has more iron per ounce than beef and has become a staple in the human diet. 

These rich tasting greens lend themselves nicely to bold flavors like curry. Tonight, you’ll prepare them using a homemade Masala Curry Mix with fresh pineapple pieces to add a little sweetness.
Grocery List: White Bean and Kale Curry
Download List

White Bean and Kale Curry

Produce

garlic (if needed)

1 yellow onion

1 bunch lacinato kale

fresh cilantro (if needed)

1 bunch curly parsley

1 red bell pepper

5 oz. crimini mushrooms

5 oz. fresh pineapple chunks (if none available use canned)

1 lime

1 oz. slivered almonds

Canned/Dried Foods

Quinoa (if needed)

low sodium veggie broth (if needed)

one 15 oz. can great northern beans

one 8 oz. can pineapple chunks(if no fresh available)

Garahm Masala Curry powder (if needed)

low sodium soy sauce (if needed)

rice wine vinegar (if needed)

cornstarch (if needed)

white wine to cook with (if needed)

Frozen Foods

Meat/Fish/Poultry

Chilled Foods/Dairy

Nutritional Value

Nutritional Analysis

White Beans and Kale Curry

Per Serving

Calories: 600

Protein: 26 g

Carbohydrates: 95 g

Total Fat: 12 g

(Saturated Fat:) 2 g

Dietary Fiber: 8 g

Cholesterol: 0 mg

Sodium: 200 mg

% calories from fat: 19.6 %

Serving Size:

One and 3/4 C. Curry Mixture over 4 oz. cooked quinoa with toasted almonds.