Kale & bean hash

Kale & bean hash

By
From
Superfoods
Serves
1
Cooking time
20 mins
Photographer
Victoria Wall Harris

Ingredients

Quantity Ingredient
40g curly kale, thick stalks removed and finely sliced
1 tablespoon olive oil, plus extra if needed
1/2 garlic clove, finely chopped
1 heaped tablespoon coarse breadcrumbs, ideally from a rye or sourdough loaf
1 tablespoons hazelnuts, finely chopped
1 tablespoon sunflower seeds
1/2 lemon, grated zest and juiced
A pinch chilli flakes
3 tablespoons parsley, chopped
sea salt flakes
freshly ground black pepper
100g cooked or canned gigantes beans, drained and rinsed
3 tablespoons finely grated parmesan

Method

  1. Steam the kale until tender. Set aside. To make the sprinkle, heat half the oil in a frying pan and briefly fry the garlic until pale gold. Add the breadcrumbs, hazelnuts and sunflower seeds, and stir-fry over a medium–high heat until crisp. Stir in the lemon zest, chilli flakes, parsley and salt and pepper. Set aside. Wipe out the pan, add the remaining olive oil and fry the beans in a single layer for a couple of minutes until golden underneath, then flip and cook the other side. Add the kale, gently toss and stir in the lemon juice. Generously season. Serve the beans and kale topped with the sprinkle and Parmesan.

Contains

  • Vitamins A, B-group, C, E & K, manganese, glucosinolates, flavonoids, copper, fibre, selenium

Potential benefits

  • protects against heart disease

    rheumatoid arthritis

    cell damage & cancer

    lowers cholesterol

    regulates blood sugar

    supports skin health & the immune system

    anti-inflammatory
Tags:
healthy
diet
clean eating
good for you
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