Lemony butter beans, kale and parmesan

Written by Gabi Meltzer, Registered Dietician, May 2025

I have a serious love for butter beans. I find them so meaty and satisfying and I use them in so many meals in different ways. I add them to salads, soups, tray bakes and cosy dishes like these. 

Do you know? Legumes (like butter beans) are an excellent source of soluble fibre? Soluble fibre helps with building up those good gut flora, keeping us fuller for longer, adding a sustained source of energy, helps soften and add bulk to stools and lowers cholesterol by binding to LDL cholesterol in the digestive tract and helping the body to remove it. 

I find that most of my clients don’t eat enough legumes or stay away from them completely. Usually, the reason for this is that they experience gassiness and discomfort. If this is the case and you are more sensitive to them, you will need to start slow in incorporating them into your diet. Start with 1-2 tablespoons as a serving, and consume them frequently within the week. Make sure to drain and rinse them well to get rid of most of the gas-forming properties. Once you are comfortable with that, you can double the dose for the next week or so, and then keep on increasing from there. These foods are such a nutrition powerhouse, that it would be the biggest pity not to include them more often in the diet. They are also a convenient and cost effective source of protein, energy and fibre, especially convenient in a tinned form. 

Serves about 6-8 

Prep: 10 minutes 

Cooking time: 45 mins -1 hr 

Ingredients 

3 tins butter beans, drained and rinsed well. 

1 large bunch tuscan kale (cavolo nero), leaves removed from the stalk and torn in half

3 lemons

2 shallots or 1 brown onion, finely diced

800ml chicken stock 

6 cloves garlic, crushed

Olive oil

Salt and pepper

Parmesan, grated + rind 

Directions

1. In a large, deep frying pan, heat a generous glug of olive oil over medium- low heat. Once the oil is hot, sautè the onion for a few minutes. Then add the garlic and a little more olive oil and cook for another 1-2 minutes. 

2. Stir the beans through the onion and garlic mix for a 2-3 minutes

3. Add 400ml of the chicken stock and bring to a gentle simmer

4. Add the parmesan rind and cook the beans on a low heat, slowly adding the remaining stock as they thicken and reduce.

5. Add the zest of 1 lemon and the juice of 2 lemons

6. Add the kale just before serving to keep its colour and remove the parmesan rind

7. Drizzle with a little more olive oil before serving, a squeeze of lemon, salt, pepper and grated parmesan. 

I love serving this as a side dish to chicken/fish, and adding a simple salad as another side. But, it can also be a meal in itself, served with toasted sourdough, and a side leafy salad if you like. It’s cosy and comforting, hearty and packed with fibre from the beans and the kale! 

Tip: You can enjoy these beans as leftovers, but the sauce will thicken in the fridge. Reheat in the pan again to enjoy at their best. Leftovers can be stored for 3 days in the fridge.

For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.