eating more plants in 2020
I know that for a lot of us, one of our 2020 goals is to eat more plants! I’m going to be sharing more plant-based recipes this year, and this White Beans & Kale in Tomatoes is such a good one.
There’s so many health and environmental benefits of incorporating more plants into our diets, and I really think that if more people knew just how delicious they could be, they would eat more of them. I also think that most of us grew up eating animal protein at most meals, so there’s confusion on how to make a plant-based meal that is filling and nutritious.
Eating plant-based meals can feel intimidating because for a lot of us, protein is the go-to main part of the dish, and eating plant-based does require a bit more creativity. I hope to share a lot more plant-based dishes this year to help inspire everyone to eat more plants!
Not only is eating plants great for our bodies and planet, but also our budgets! That’s a huge reason I started incorporating more plants into our diets a few years ago, it really helps keep the cost of your groceries down.
Here are some tips I have to help get more plants into your diets:
- Have the meal focus on high-protein sources like tofu, lentils, beans or tempeh. If you try to only eat a salad with just vegetables, you’re going to be hungry an hour later. You need protein to stay full!
- Not only do you need protein, but make sure the meal is also balanced with fats and carbs. This will also help keep you satiated for longer.
- When choosing vegetables, include ones that are heartier and more “meat-like”, such as mushrooms and eggplant. The texture of these vegetables is so much closer to meat than lettuce or greens, so it can really help the meal feel heartier.
- Start with just a couple nights a week that you eat a plant-based dinner. I really believe that it doesn’t need to be all-or-nothing to make a difference! We don’t need to all become vegan to make a change. Imagine the difference we would make if we all just collectively made smaller changes.
White beans & Kale in tomatoes
This White Beans & Kale in Tomatoes is so delicious and easy! I also love how versatile it is. It would be fantastic as dinner with some crusty bread or over rice, and I also love having it for breakfast with some fried eggs, almost like shakshuka.
This dish is also great because it’s so easy to keep the ingredients stocked in the pantry and then you can whip them out anytime you need a quick & healthy meal. A large can of crushed tomatoes is a pantry staple for me because I frequently use them for homemade marinara sauce, in soups and shakshuka for brunch. I also love to keep cans of beans because when I’m making a vegetarian meal, I know I can throw one in to add extra fiber and protein. Whenever I see them on sale, I stock up!
I’ve also made this dish with other greens and vegetables instead of kale, depending on what I have! I personally love kale, but it’s fantastic with spinach or arugula, too.
Not only is it healthy and delicious, but it’s also so easy to make. Simply sauté a few minced garlic cloves before adding the canned crushed tomatoes and the beans. I like to simmer these together on medium-low for about 20 minutes before adding chopped kale to wilt. That’s it!
White Beans & Kale in Tomatoes
- 3 cloves garlic, minced
- 1 tbsp avocado or olive oil
- 1 28 oz. can crushed tomatoes
- 1 14.5 oz. can white beans
- 1 tbsp Italian seasoning
- 1 tsp salt
- 1/2 tsp black pepper
- 1 small bunch kale, de-stemmed & chopped
- Heat a large skillet over medium heat, add oil and heat for another minute.
- Add the minced garlic to the pan, stirring for 30 seconds.
- Pour in the can of crushed tomatoes, using the back of the spoon to break up any large chunks.
- Add the can of white beans and the seasonings, allow to simmer with a lid on for 20 minutes.
- Add in the chopped kale, stirring to combine. Cook until the kale is wilted.
- Eat by itself, or serve over rice, noodles, potatoes or toast!