Ready in just minutes, this easy, gluten-free, vegan recipe abounds in heart-healthy nutrients. Often called “the queen of vegetables,” kale is low in calories but packed with vitamins and disease-fighting antioxidants. Research suggests that eating it regularly may help lower cholesterol and blood pressure. Beans are also nutrient dense and help the body maintain healthy blood sugar levels while reducing inflammation. Avocados have been called “nature’s most perfect food,” due to their wide array of health benefits, including reduced heart attack and diabetes risk. Combining these ingredients creates a delicious recipe that is sure to become a family favorite!
1 bunch of curly kale, ribs removed and chopped into bite-sized pieces
6 tablespoons of lime juice, divided
3 tablespoons extra-virgin olive oil, divided
½ teaspoon ground cumin
1 jalapeño, minced, with seeds removed, divided
2 14-ounce cans of black beans, rinsed and drained
1 ripe avocado, diced
½ cup fresh cilantro or parsley, finely chopped
1 shallot, finely chopped
3 garlic cloves, pressed or minced
¼ teaspoon cayenne pepper
¼ teaspoon chili powder
Cherry tomatoes sliced into thin rounds (for garnish)
In a large bowl, whisk together 4 tablespoons of lime juice, 2 tablespoons of olive oil, cumin and half of the jalapeño. Add kale and toss to combine. In a separate bowl, mash avocado with the remaining half of the jalapeño, 2 tablespoons of lime juice and cilantro or parsley leaves. In saucepan, over medium low heat, sauté shallot and garlic until fragrant, then add beans, cayenne pepper and chili powder. Cook until beans are warm, stirring frequently (about 5 to 7 minutes). If beans become dry, add a little water. To serve, layer four individual serving bowls with marinated kale, beans and avocado mixture. Garnish with cherry tomatoes and enjoy! Serves four. Adapted from Cookieandkate.com and Bigoven.com.