Mediterranean Tuscan White Beans with Kale and Garlic
Creamy cannellini beans simmered with tender kale, garlic, and rich extra virgin olive oil in a savory vegetable broth. Lightly brightened with lemon juice, this dish offers pure Mediterranean comfort.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
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Equipment
Saucepan · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
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Instructions
0 of 7 steps complete
Next: Measure and prepare all ingredients
- 01
Measure and prepare all ingredients
Measure and prepare all ingredients: drain and rinse the cannellini beans, coarsely chop the kale, and thinly slice the garlic clove.
Tap card to mark done - 02
Warm the extra virgin olive oil in…
Warm the extra virgin olive oil in a medium saucepan over medium heat for 1 minute until shimmering.
Look for: shimmering
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Add the sliced garlic to the oil…
Add the sliced garlic to the oil and cook for 1 to 2 minutes, stirring constantly, until fragrant and barely pale golden (do not let it brown or turn bitter).
Look for: fragrant and barely pale golden (do not let it brown or turn bitter)
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Pour in the low-sodium vegetable broth and…
Pour in the low-sodium vegetable broth and stir in the chopped kale. Cover and simmer over medium-low heat for 3 to 4 minutes until the kale is softened and reduced in volume.
Look for: the kale is softened and reduced in volume
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Stir in the drained cannellini beans
Stir in the drained cannellini beans. Cook uncovered for 3 to 5 minutes, stirring occasionally, until the beans are heated through and creamy.
Look for: the beans are heated through and creamy
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Remove the saucepan from heat and stir…
Remove the saucepan from heat and stir in the fresh lemon juice.
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Ladle into a bowl and serve immediately
Ladle into a bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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