Wilted Kale with Cranberry Beans and Delicata Squash
This nutrient-dense salad capitalizes on fall and winter’s best produce, while delivering ample health benefits. The squash and cranberry beans (also called borlotti or Roman beans) provide fiber, which helps lower cholesterol; the kale prompts the liver to release enzymes that may fight cancer. Other types of winter squash, such as butternut or acorn, would also work in this recipe, as would cannellini or navy beans.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Preheat oven to 400°F. Cut squash into 1/2-inch-thick half-moons. Toss with 1 teaspoon oil, and spread evenly on a parchment-lined baking sheet. Roast until just tender, 15 to 18 minutes. Mix honey and balsamic vinegar. Brush some of the mixture onto squash slices (reserve remaining mixture). Roast 5 minutes more.
Step 2
Heat remaining 1 tablespoon oil in a large skillet over medium. Add shallot and garlic; cook, stirring frequently, until slightly softened, about 4 minutes. Add red-wine vinegar and remaining honey mixture to pan, and bring to a boil. Add kale to pan and sprinkle with 1 teaspoon salt; season with pepper. Add squash and beans. Cover skillet, and let stand 5 minutes, then toss until kale wilts slightly. Serve warm or at room temperature.
Cooking Dried Beans
Step 3
Dried beans tend to be much more flavorful and have a firmer texture than canned. Soaking the beans first will shorten their cooking time. Dried beans double in volume once cooked; 1 cup dried beans yields 2 cups cooked. Cooked beans will keep for up to one year in an airtight container in the freezer. They can be incorporated into salsas, dips, soups, salads, and any other dishes that call for canned beans.
Step 4
To soak beans: Sort the beans, discarding any debris, and rinse. Place in a large bowl, and cover with double the amount of water. Cover bowl, and let beans soak overnight. (Alternately, use the quick-soak method: Combine beans in a large pot with double the amount of water. Bring to a boil, and cook 3 minutes. Cover, and let soak 1 hour.)
Step 5
To cook beans: Transfer beans and soaking liquid to a heavy pot. Bring to a boil; reduce heat. Simmer, partially covered, until tender, 1 to 2 hours (3 to 4 hours for unsoaked beans). Drain and let cool before storing.
Nutrition Information
Step 6
(Per Serving)
Step 7
Calories: 279
Step 8
Saturated Fat: 1g
Step 9
Unsaturated Fat: 4g
Step 10
Cholesterol: 0mg
Step 11
Carbohydrates: 57g
Step 12
Protein: 6g
Step 13
Sodium: 642mg
Step 14
Fiber: 8g
