Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
482
Calories
14g
Protein
29g
Fat
49g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Onion | 1 medium (110g) | 44 |
| Kale | 1 cup chopped (67g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion , diced (about 1 cup )
- 4 cloves garlic , minced
- Salt to taste
- 2 teaspoons chile powder
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- 2 cans (30 ounces) black beans , undrained
- 4 cups firmly-packed chopped kale
- 1 cup fresh diced tomato
- Juice of 1 lemon
- White sesame seeds for garnishing (optional)
Directions
1
In a medium saucepan , heat oil over medium heat for 2–3 minutes. Add onion, garlic, and a pinch of salt into the pan. Cook and stir 2–3 minutes or until onion is tender.
2
Stir in chili powder, cumin, cinnamon, and black beans with their liquid. Cook 2 minutes; mash the beans with the back of your spatula, leaving some beans intact.
3
Reduce heat to low; add kale, cook and stir 2–3 minutes or until kale is tender and mixture has thickened. Stir in lemon juice and tomato; taste and add more salt if desired.
4
Garnish with white sesame seeds.
Recipe sourced from
wikibooks