Creamy White Beans with Kale and Wild Rice


This wholesome and nutritious dinner is a great weeknight meal. Easy to put together, full of flavor, creamy, filling, and not to mention incredibly healthy. 

INGREDIENTS (4 servings):

  • 1 cup wild rice (I used Royal Blend Rice Blend)

  • 3 cups vegetable broth 

  • 1 yellow onion, diced

  • 1/3 cup water

  • 6 cloves garlic, minced

  • 1 tablespoon thyme

  • 1 can “lite” or reduced-fat coconut milk

  • 1/4 cup tomato sauce

  • 3 tablespoons tomato paste

  • 2 cans cannellini beans, drained and rinsed

  • 1 teaspoon ground cumin

  • 1/2 teaspoon red chili flakes (add more to taste if you want it spicy)

  • 1 teaspoon kosher salt + more to season

  • Black pepper to taste

  • 6 cups shredded kale, tough stems removed



  1. Place the wild rice and 3 cups of vegetable broth in a saucepan over medium-high heat. Bring to a boil, then turn the heat down and cover. Simmer for 40-45 minutes, or until the kernels have burst open. Drain off any remaining liquid.

  2. While the rice is cooking, make the Creamy White Beans and Kale. Heat a deep pan over medium heat. Add the diced onion and a pinch of salt and stir together for 1 minute. Then add the water and bring the mixture to a simmer. Cook for 5 minutes, or until the onion softens and the water is mostly evaporated.

  3. Add the garlic and thyme to the pan. Stir frequently for 2-3 minutes to prevent the garlic from burning.

  4. Stir in the coconut milk, tomato sauce, tomato paste, cannellini beans, cumin, pepper flakes, salt, and pepper. Stir to combine and coat all the beans in the sauce. Then add the kale and stir again to incorporate.

  5. Bring the bean mixture to a simmer. Continue to cook at a simmer for 10 minutes until it has thickened and is creamy.

  6. Serve the beans and kale on top of the cooked wild rice.

Recipe adapted from:

Nutrition Facts

Servings 4.0

Amount Per Serving

calories 399

% Daily Value *

Total Fat 5 g 8 %

Saturated Fat 4 g 19 %

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg 0 %

Sodium 912 mg 38 %

Potassium 1591 mg 45 %

Total Carbohydrate 69 g 23 %

Dietary Fiber 14 g 54 %

Sugars 8 g

Protein 26 g 52 %

Vitamin A 510 %

Vitamin C 137 %

Calcium 165 %

Iron 30 %