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Sauteed Kale with Canelllini Beans and Egg

January 10, 2013

I realise the recipes have gone by the wayside of late, but I couldn’t resist putting this one up: my new favourite meal.

Kale seems to be the vegetable de jour, and although I personally LOVE it, I know a lot of people find it a little difficult to stomach as it can be quite bitter. This recipe, however, ensures you get your superfood fix without feeling like you’re being ‘really good’. Fabulous for a lazy weekend brunch, or a quick evening meal, it’s filling without being heavy, healthy without being boring.

Serves 2.



1 large bunch of Kale*

2 eggs

1 tin Canellini beans, rinsed and drained

Large clove of garlic

olive oil



salt and pepper

1 large rasher of bacon (optional), diced and cooked.


Wash the kale and chop roughly (about 2 inch pieces). Place a large sautee pan over a medium heat. Add the kale immediately (still wet) and place the lid on. Cook for a few minutes, or until the kale has started to wilt and turned dark green.

While the kale is cooking, place a small saucepan over a medium heat, adding a splash of oil and the crushed garlic. Warm the garlic, but don’t fry it. Add the beans and place the lid on, cooking until the beans are completely warmed through (about 5 mins), stirring occasionally (make sure they don’t burn).

After the kale has been going for a few mins or so, add a generous knob of butter and a splash of olive oil to the greens. Toss this through until the kale is completely coated. Add a healthy pinch of nutmeg and salt and pepper to taste. Add the bacon if you want it. Turn the heat to low, and put the lid back on, cooking until the kale in completely wilted and dark green (another  few minutes or so). It will have reduced by about half it’s size.

While this is happening, cook the eggs. Put some oil in a medium fry pan (I like to rub this with a paper towel to get rid of excess) and place over a high heat. When the pan in hot, carefully fry the eggs, so that the whites are cooked and the yolks are runny – a few minutes. (If you add a tablespoon of water to the pan in the last minute or so and then put the lid on, I find this cooks them to perfection). You could also poach the eggs if you were feeling this way inclined.

While the eggs are cooking, use a potato masher to gently mash the canellini beans, adding another generous slug of olive oil and salt and pepper to taste. (you could add some herbs too if you had them – basil, parsley etc.)

Split the kale between two warmed plates and top each with a fried egg. Put beans on the side. Can be served with a chunky slice of sourdough (brunch) or some brown rice (dinner) for added substance.


* massaging the kale can be a good way to soften it up and get rid of some of the bitterness, even before you cook it. To do this, gently rub the leaves (as though you were massaging someones shoulders) while you’re washing them. I usually chop it first, then wash and massage. If you don’t like kale, then this should hopefully improve it even more than the butter and bacon already do 🙂