Beans and Greens

12 15 287
Ingredients Minutes Calories
Prep Cook Servings
10 min 5 min 4
Beans and Greens
Health Highlights

Ingredients


1 tbsp Ghee
1 tbsp Garlic (minced)
1 gm White onion (diced)
1 medium pepper(s) Red bell pepper (diced)
1 cup Cremini (Italian) mushroom (sliced)
1 bunch Kale (or collard greens, Swiss chard, rapinini, dandelion)
1 can (14oz) Lentils, canned (or navy beans or chickpeas)
1 can(s) (16 oz) Diced tomatoes, canned
1/2 cup Vegetable stock/broth
1 tbsp Oregano, ground
1 tsp Sea Salt
1 tsp Black pepper

Instructions


  1. Heat ghee in a deep skillet and add onions and garlic, cook till soft.
  2. Add red pepper and mushrooms and cook on med-high until almost done.
  3. Add greens, lentils, tomatoes, oregano, salt and pepper, and reduce heat to low.
  4. Cook until the greens are wilted and the other veggies are all fork-tender, about 2-5 minutes.

Notes:

Quick Tips

  • Other vegetables options are 1 sweet potato (diced), 2 cups squash (diced), 2 cups broccoli, 2 cups cauliflower
  • Serve the beans over a whole-grain side dish like quinoa, brown rice, amaranth, whole-wheat couscous, wheatberries or millet to make a complete meal.

Nutrition Highlights

  • Lentils are an important source of plant-based protein and are high in fiber!

Nutrition Facts

Per Portion

Calories 287
Calories from fat 122
Calories from saturated fat 31
Total Fat 13.6 g
Saturated Fat 3.5 g
Trans Fat 0
Polyunsaturated Fat 4.8 g
Monounsaturated Fat 5.1 g
Cholesterol 10.8 mg
Sodium 1236 mg
Potassium 1268 mg
Total Carbohydrate 35 g
Dietary Fiber 16.9 g
Sugars 5.0 g
Protein 14.9 g

Dietary servings

Per Portion


Meat Alternative 0.7
Vegetables 4.8

Energy sources


Pygal37%460.0318786603018159.014434864758243%338.2725666028968272.1938067599358521%326.70791904843253125.286180653678337%43%21%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad
Side




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