Creamy Navy Beans with Kale and Wild Rice

4 serving. 570 calories. 30g protein

  • 1 cup (~180g) wild rice (I used a wild rice + brown rice blend)

  • 1 1/2 cups (360 mL) broth or water for Instant Pot method (use 3 cups (710 mL) vegetable for stovetop method).

  • 1 yellow onion, diced

  • 1/3 cup (80 mL) water

  • 6 cloves garlic, minced

  • 1 tablespoon fresh thyme leaves, minced

  • 1 (13.5-ounce/400 mL) can “lite” or reduced-fat coconut milk

  • 1 tablespoon white or yellow miso paste

  • 1/4 cup (60 mL) tomato sauce

  • 3 tablespoons tomato paste

  • 2 (15-ounce/440g) cans navy beans, drained and rinsed

  • 1 teaspoon ground cumin

  • 1 teaspoon hot or sweet paprika (not smoked)

  • 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

  • 6-8 cups (400-540g) shredded Tuscan (lacinato) kale, tough stems removed


  • Make the Wild Rice (Stovetop method): 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.
  • While the rice is cooking, make the Creamy White Beans and Kale. Heat a deep nonstick 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 softened and the water is mostly evaporated.
    Add the garlic and thyme leaves to the pan. Stir frequently for 2-3 minutes to prevent the garlic from burning.
  • Stir in the coconut milk, miso, tomato sauce, tomato paste, navy beans, cumin, paprika, 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.
  • Bring the bean mixture to a simmer. Continue to cook at a simmer for 10 minutes until it has thickened and is creamy.
  • Serve the beans and kale on top of the cooked wild rice.
  • Pair with pork tenderloin or scallops  or any protein of choice 

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